Ankle Dorsiflexion Rocks
Knee drives forward over toes
This bodyweight mobility drill improves ankle range of motion by stretching the calf muscles. It prepares the lower legs for squatting and running movements.
HOW TO DO IT
- Place your foot flat on the floor with toes pointing forward.
- Keep your heel firmly planted on the ground at all times.
- Drive your knee forward over your toes as far as possible.
- Hold the end position for two seconds to feel the stretch.
- Return your knee to the starting position and repeat.
COMMON MISTAKES
- Lifting the heel off the floor during the forward motion.
- Rotating the foot outward instead of keeping it straight.
- Bouncing the knee rapidly instead of holding the stretch.
TIPS
- Focus on pushing the knee forward rather than lifting the heel.
- Keep your toes relaxed and pointing straight ahead.
- Move slowly to avoid bouncing at the end range.
DETAILS
- Muscles
- Calves
- Equipment
- Bodyweight
- Type
- Flexibility
- Difficulty
- Beginner
- Tracked as
- Duration
TECHNIQUE
- Base movement
- Dorsiflexion (raising toes toward shins)
- Legs
- One
- Body position
- Standing
- Stretch type
- Dynamic (moved through the range)
SIMILAR EXERCISES
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