← EXERCISE LIBRARYMobility
Knee-to-Wall Ankle Mobilisation
The standard ankle dorsiflexion test and drill in one — the range that decides how deep you can squat.
- 01Stand facing a wall with the toes of one foot about 10cm back from it.
- 02Keeping the heel flat, drive the knee forward to touch the wall.
- 03If it touches easily, move the foot back and repeat until you find your limit.
- 04Work 10–15 controlled reps at your end range, then re-measure.
- 01The heel must stay down — the moment it lifts, the rep doesn't count.
- 02Knee tracks over the second toe, not inward.
- 03Measure the distance and track it. This is a number, not a feeling.
- 01Letting the heel rise to reach the wall.
- 02Collapsing the arch to fake range.
- 03Stretching the calf passively and never loading the new range.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.