This exercise is a Seated Banded Dorsiflexion (Banded Toe Raise). Although it looks simple, it's an excellent exercise for golfers because it strengthens the muscles on the front of the lower leg, improves ankle mobility, and enhances lower-body stability throughout the golf swing.

Many golfers focus on strengthening their hips and core but overlook the importance of the feet and ankles. During the golf swing, force is generated from the ground and transferred through the ankles, knees, hips, core, and into the club.

• Sit upright on a bench with good posture.
• Loop a resistance band around the forefoot of your working leg and anchor the other end under your opposite foot (or another secure anchor).

1. Extend the working leg in front of you with the heel resting lightly on the floor.
2. Keep your knee straight but not locked.
3. Begin with your toes pointed slightly downward, creating tension in the band.
4. Pull your toes and the front of your foot upward toward your shin as far as comfortably possible.
5. Pause for 1–2 seconds at the top while squeezing the muscles on the front of your lower leg.
6. Slowly lower your foot back to the starting position under control.
7. Complete all repetitions before switching legs.

• Sit up tall. Keep your spine neutral and avoid slouching.
• Keep your heel planted. The movement should occur only at the ankle.
• Pull your toes as high as possible. Focus on lifting through your ankle rather than lifting your entire leg.
• Move slowly. The lowering phase should be just as controlled as the lifting phase.
• Maintain constant band tension. Don't let the band go completely slack between repetitions.
• Keep the knee still. Avoid bending or lifting the leg to create extra motion.
• Focus on the front of the shin. You should feel the muscles beside your shinbone working.
• Use a full range of motion. Lift as high as you comfortably can without compensating.
• Breathe normally. Exhale as you lift the foot and inhale as you lower it.

• Lifting the entire leg instead of moving only the ankle.
• Allowing the heel to come off the floor.
• Using momentum to snap the foot upward.
• Letting the band lose tension between repetitions.
• Performing only a partial range of motion.
• Slouching while seated.
• Moving too quickly.
• Using resistance that is too heavy, reducing ankle movement.
• Rotating the foot inward or outward instead of moving straight up