Mobility · Focus — Ankle
Knee-to-Wall Ankle Stretch
Ankle dorsiflexion, squat depth, knee health
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
Limited ankle dorsiflexion is the number one limiter of squat depth. The knee-to-wall stretch is the most effective way to improve it: push the knee forward over the toes while keeping the heel down.
How to do it
Knee tracks over toes.
Heel stays down. Slow push, then release. Push until the heel almost lifts, then back off just slightly. That edge is where the range is.
- Stand facing a wall with one foot a few inches back. Heel stays on the floor
- Drive your knee forward over your toes toward the wall
- Push until the heel almost lifts, then back off just slightly and hold there
- That edge is where the range is
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
