Strength Training

Wall Ankle Mobilization

Beginner

About This Exercise

Ankle dorsiflexion drill. Directly improves squat depth and lunge mechanics by unlocking the ankle range most people lack.

1Setup

Face a wall. Place one foot about 4-5 inches from the wall. Back foot stepped behind for balance.

2Execution

Drive your front knee forward toward the wall, keeping your heel on the ground. Touch the wall with your knee, then return. If your knee easily reaches the wall, move your foot back slightly. Each rep: drive knee forward, touch wall, return.

Pro Tips

Heel MUST stay on the ground — this is the whole point
Drive the knee over the 2nd/3rd toe — do not let it cave inward
Gradually increase distance from wall as mobility improves
Hold the end position for 1-2 seconds each rep

Safety Notes

!If you feel pinching in the front of the ankle, try a slightly wider stance or elevate your heel on a thin plate

Train This Exercise

Quick workout with this exercise

Muscles Worked

Front

Back

Primary

Secondary