Knee-to-Wall Ankle Mobilization

Muscles Worked

Primary

Calves

Quick Cues

1

Face a wall, one foot forward

2

Drive knee toward the wall

3

Keep heel down

4

Measure progress by distance

Equipment Needed

BodyweightWall

Common Mistakes

Not keeping the heel on the ground

Letting the knee collapse inward

Standing too far from the wall

Pro Tips

Anchor a band behind you around your ankle and drive your knee forward

The band creates a posterior glide of the talus to improve dorsiflexion

Hold the end position for 2-3 seconds per rep

Your Progress

Variations

Knee-to-Wall Ankle Drill

Ankle Circles

Calf Stretch