Ankle Dorsiflexion Wall Mobilisation
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Wall, Resistance Band (optional)
Primary muscle group
Soleus, Gastrocnemius
Secondary muscle groups
Tibialis Posterior, Ankle Joint Capsule
Movement pattern
Closed-Chain Ankle Dorsiflexion
Training goal
Mobility, Ankle Range of Motion
Sport
General, Running, Basketball, Weightlifting
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Unloaded knee-to-wall, then band-assisted joint mobilisation, then loaded heel-elevated split squat holds.
Regressions
Move the foot closer to the wall and work in a smaller range.
When to Use It
When to use
In the warm-up before squatting, sprinting or plyometrics, and daily if range is limited.
When not to use
When there is acute ankle swelling or pain from a recent sprain.
Programming
2 to 3 sets of 8 to 12 slow repetitions per side, holding two seconds at end range.
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