Mobility · Focus — Ankle
Knee-to-Wall Ankle Stretch
Ankle dorsiflexion, squat depth, knee health
Minimum Effective Dose
35s
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.
- Stand facing a wall with one foot a few inches back
- Push your knee forward toward the wall
- Keep your heel firmly on the ground
- Push until the heel almost lifts, then back off — that edge is where the range is
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.