Ankle Dorsiflexion Stretch

The Ankle Dorsiflexion Stretch is a bodyweight mobility drill that improves how far your knee can travel past your toes while your heel stays on the ground. It targets the calves and ankle joints and helps you reach a deeper, more upright squat.

Stand facing a wall. Place one foot a few inches away from the wall with your toes pointing straight ahead. Step the other foot back into a comfortable split stance. Rest your hands on the wall or your front thigh for light support.

Slowly glide your front knee forward until it lightly touches the wall, keeping your heel pressed into the floor. Pause briefly at the end range, then return to the starting position. Repeat on that side, then switch legs.

Breathe normally and keep your core gently engaged so you don't lean or shift your hips. To make it easier, start with your front foot farther from the wall. To make it harder, move your toes closer to the wall or perform the drill with your toes on a slight elevation.

Fault: The heel lifts off the floor as the knee moves forward. Fix: Move your front foot a little farther from the wall, then focus on driving the heel down throughout the rep.

Fault: The knee drifts inward or outward instead of tracking over the toes. Fix: Point your toes straight at the wall and guide the knee directly toward the wall in line with your second toe.

Fault: The hips shift back or the torso leans heavily. Fix: Keep your weight centered over the front foot and let the shin do the moving while your upper body stays tall.