Ankle Dorsiflexion Mobilization
In a half-kneeling stance, drive the knee forward over the toes without lifting the heel to improve ankle range.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Calves
- Equipment
- Bodyweight
- Movement
- Mobility
Sets and reps
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets.
- Move through a range you control without pain, and stretch a little further over the weeks.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the calves, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Ankle Dorsiflexion Mobilization work?
- The Ankle Dorsiflexion Mobilization mainly works the calves.
- What equipment do you need for the Ankle Dorsiflexion Mobilization?
- None: it is a bodyweight exercise.
- How many sets and reps of the Ankle Dorsiflexion Mobilization?
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.
- What can I do instead of the Ankle Dorsiflexion Mobilization?
- Barbell Standing Calf Raise, Donkey Calf Raise, Dumbbell Calf Raise and Dumbbell Single-Leg Calf Raise work the same main muscle.
Program it for your clients
Coaches add the Ankle Dorsiflexion Mobilization to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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