Target: lower calves, shins

Why it works: Flexing your foot against the stretch band means the point of highest resistance is reached at the end of the exercise. This switches the load to the soleus and shin muscles because the eccentric (lowering) phase of the movement is as important as the lift.

• Adjust the cord length so it is tensed at the start of the move.

• Press the band away by flexing your ankle, holding the ends steady.

• Pause at the furthest point and bring your toes back slowly.