Wall-facing ankle dorsiflexion drill. Improves squat depth. Improves flexibility and mobility in the calves area. Helps with recovery and injury prevention. Can be incorporated into warm-up or cool-down routines.
How to Do Ankle Mobility Drill: Step by Step
Face wall, foot a few inches away
Drive knee forward over toes toward wall
Keep heel on ground
Increase distance as mobility improves
Common Mistakes to Avoid
Heel lifting off ground
Knee caving inward
Not holding at end range
Ankle Mobility Drill Tips
Start with bodyweight or light weight to master the form before progressing
Focus on the mind-muscle connection — think about the target muscle working
Control both the lifting and lowering phases for maximum muscle activation
Use a tempo of 2 seconds up, 1 second pause, 2 seconds down for best results