Mobility, warm-up & recovery · Joint mobility · Beginner · ~1 min
Ankle rocks
Ankle dorsiflexion range lets the knee travel forward in deep lunges and low positions.
▶ The Weight Bearing Lunge Test or Wall Test | Ankle Mobility — Physiotutors (YouTube)
More videos: Knee To Wall Exercise for Ankle Mobility (Dr. Jess Harvey, Osteopath & Health Coach) · Knee to Wall Dorsiflexion Lunge Test for the Ankle (The Physio Channel)
Prescription10 reps each side
EquipmentWall
ImpactLow
FormatSolo
Starting position
Half-kneeling or standing in a split stance facing a wall, front foot a hand-length from the wall.
How to do it
- Keep the front heel down.
- Rock the knee forward toward the wall over the second toe.
- Return; move the foot back a little as range improves.
Technique cues
- Heel stays heavy
- Knee over the toes
Common mistakes
- Heel lifting
- Knee collapsing inward
Easier
Smaller range.
Harder
Hold the end range for 2 seconds.
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.