Wall Ankle Mobilization
The Wall Ankle Mobilization is a targeted mobility drill designed to improve ankle dorsiflexion and alleviate calf tightness. By keeping the heel grounded while driving the knee forward, this exercise helps restore range of motion essential for squats and running.
Consistent mobility work is crucial for long-term joint health, but it's easy to overlook or perform without focus. The AI tracks your subjective difficulty and consistency, correlating improvements in this drill with better performance in lifts like squats or running endurance. If you report calf tightness or limited depth in your daily check-ins, the app specifically schedules this mobilization before your heavy leg days to optimize your mechanics and reduce injury risk.
Form Cues
- Stand facing a wall in a staggered stance
- Keep your front heel firmly planted on the floor
- Drive your front knee directly over your middle toe
- Move in and out of the stretch rhythmically
- Maintain a neutral spine throughout the movement
- Don't let your front heel lift off the ground
- Don't allow your knee to collapse inward
- Don't force the movement if you feel a pinch in the front of the ankle
- Don't arch your lower back excessively
- Don't hold your breath
Common Mistakes
- Lifting the heel off the floor
- Knee collapsing inward (valgus)
- Standing too far from the wall
- Forcing through pinching pain
- Rushing the tempo
Muscles Worked
This exercise primarily targets the soleus and gastrocnemius muscles of the calf to improve ankle dorsiflexion. By lengthening these tissues, it reduces tension on the Achilles tendon and allows for better depth and stability in lower body movements.
Primary
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