Fitness
Ankle Dorsiflexion Warmup Drill
Ankle dorsiflexion warmup drill uses knee-over-toe rocks and calf raises so squats and runs keep heels down—dynamic prep beats one cold static yank.
Ankle dorsiflexion warmup drill drives knee-over-toe rocks on a wall or box—ten to fifteen reps per side with heel down, plus calf raises through full range. Adequate dorsiflexion helps squat depth, lunge stability, and running mechanics without collapsing arches.
Follow dynamic rocks with squat-pattern lunges, not only static calf stretches. Limited range may need daily micro-doses, not one brutal pre-session yank.
Common questions
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How much dorsiflexion do you need to squat?
Enough for heels down at target depth with neutral spine—often roughly fist-width from wall in a knee-to-wall test. Train rocks daily if you are short, not only on squat day.
Related terms
Put Ankle Dorsiflexion Warmup Drill into practice
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