At a glance
| Equipment | Mobility |
|---|---|
| Experience level | Beginner |
| Movement pattern | General movement |
| Primary muscle | Soleus |
| Also works | Calves |
The movement, step by step.
- Face a wall in a split stance with the front foot flat and close enough that the knee can approach the wall.
- Guide the front knee toward the wall over the middle toes while keeping the heel down; repeat on both sides.
- Hold gently for a few relaxed breaths, then release slowly and repeat the other side where applicable.
Technique cues
- Move slowly and breathe normally.
- Use mild tension rather than forcing the range.
Common mistakes
- Bouncing to force a deeper stretch.
- Pushing through sharp pain or numbness.
Watch & learn
Professional demonstrations, opened on YouTube.
- #TrainingTips: Ankle Dorsiflexion — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Mobility - Ankle Drill, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.