Wall Ankle Mobilization

Shins, AnklesWall

An ankle mobility exercise aimed at improving dorsiflexion and stretching the lower leg, perfect for prepping squats, running, and walking.

How to do it

1Face a wall about a short step away and place your palms flat against it.

2Stagger your stance, placing one foot forward and the other back, keeping both feet parallel.

3Bend your front knee and drive it straight forward toward the wall without letting your front heel rise off the floor.

4Hold the end range for a second, feeling a gentle stretch in your ankle, then return.

5Complete your reps, then switch legs.

Common mistakes

Lifting the front heel off the ground, taking tension off the ankle joint.

Allowing the front knee to cave inward, creating poor joint alignment and unwanted knee strain.

Turning the front foot in or out instead of keeping it pointed straight ahead.

Breathing

Inhale as you return to the starting position and exhale softly as you drive your knee forward.

Make it harder or easier

To simplify, move your foot closer to the wall. To make it harder, step your front foot slightly further back while keeping your heel planted.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.