Cable Seated Foot Inversion

Cable Seated Foot Inversion: So führst du sie aus

1. 1Sit on the floor or a low bench with your working leg extended toward a low cable pulley set near floor level.
2. 2Loop the cable handle or an ankle strap around the inside edge of your forefoot, just behind the toes.
3. 3Position yourself so the cable pulls your foot outward, with light tension on the cable at the start and your heel resting on the floor.
4. 4Keep your leg still and your knee straight, letting the resistance come only from the ankle.
5. 5Slowly turn the sole of your foot inward against the cable, rotating from the ankle while keeping your heel planted.
6. 6Pause briefly at the end range where your foot points inward and you feel the inside of your shin and ankle working.
7. 7Lower under control back to the starting position, resisting the cable rather than letting it snap your foot back.
8. 8Complete your reps, then switch to the other foot and repeat.

Technik-Tipps

• Move only at the ankle — keep your knee and lower leg fixed so the cable can't recruit your hip or thigh.
• Use a slow, controlled tempo through this short range; the muscles respond better to time under tension than to heavy loads.
• Start light and build up gradually, since the ankle invertors are small and easy to overload.
• Keep your heel anchored on the floor throughout so the motion stays an inward roll rather than a foot lift.

Häufige Fehler

• Rotating the whole leg from the hip instead of the ankle, which shifts the work off the target muscles and defeats the isolation.
• Using too much weight, which forces momentum and risks straining the small muscles and tendons around the ankle.
• Letting the cable yank the foot back between reps, which removes tension and wastes the eccentric portion of the rep.
• Lifting the heel off the floor, which turns the movement into ankle flexion rather than true inversion.

Häufig gestellte Fragen