Fitness
Ankle Mobility Drills
Ankle mobility drills restore dorsiflexion for squats, lunges, and running—knee-over-toe rocks, banded distractions, and calf releases. Limited ankle range often shifts stress to knees and low back.
Ankle mobility drills restore dorsiflexion for squats, lunges, and running—knee-over-toe rocks, banded distractions, and calf releases. Limited ankle range often shifts stress to knees and low back.
Test with knee-to-wall distance; aim for symmetry left and right. Ten to fifteen reps per drill in warm-ups.
Combine soft-tissue work with active rocks for lasting change.
Common questions
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How much knee-to-wall distance is enough?
Many lifters target four to five inches—compare sides and progress gradually rather than forcing range.
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Ankle drills every day?
Short daily doses often beat weekly marathon sessions for dorsiflexion gains.
Related terms
Put Ankle Mobility Drills into practice
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