Feet & ankles / Beginner / Isolation (single joint)

Knee-to-Wall Ankle Mobilisation

Pushing the knee over the toes toward a wall to get back ankle bend (dorsiflexion) for squats, lunges and running.

At a glance

Primary

Calves

Secondary

Shins (tibialis), Feet (arch & toes)

Equipment

Bodyweight

Movement pattern

Ankle dorsiflexion

Level

Beginner

Type

Feet & ankles, Isolation (single joint), One side at a time, Mobility drill

How to do it

1. Kneel in a half-lunge facing a wall, the front foot a few centimetres from it.
2. Keeping the front heel down, push the knee forward over the second toe until it touches the wall.
3. Hold for 2 seconds and come back. Do 10–15 reps.
4. When the knee touches easily, move the foot back a little.

Tips

• The heel must stay down. If it lifts, move closer to the wall.
• The knee goes over the second toe, not inward.

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