- EquipmentNone
- PatternMobility
- Repsheld for time
- One side at a time
Kneel in a half-kneeling position facing a wall, with the front foot a short distance from it.
First cueKeep the heel on the floor.
How to do the Ankle Mobilisation
Set up. Kneel in a half-kneeling position facing a wall, with the front foot a short distance from it.
- Drive the front knee forward toward the wall, keeping the heel down.
- Pause at the end of a comfortable range.
- Return and repeat.
- Switch sides.
Form cues
- Keep the heel on the floor.
- Aim the knee over the middle toes.
- Move the foot back as you improve.
Common mistakes
- Letting the heel lift.
- Letting the knee drift inward.
Muscles worked
Main target: Calves. The calf is two muscles, the gastrocnemius and the soleus beneath it. They point the foot and push off the ground in every step, jump and sprint.
The catalog names no other muscle it works on the way.
Its other side: Tibialis, in the shin and calf pattern.
Variations and preparation
Its variations: Wall Calf Stretch.
Track it in StatBlockFit
In the StatBlockFit app the Ankle Mobilisation is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Ankle Mobilisation?
Set up: Kneel in a half-kneeling position facing a wall, with the front foot a short distance from it. Steps: 1. Drive the front knee forward toward the wall, keeping the heel down. 2. Pause at the end of a comfortable range. 3. Return and repeat. 4. Switch sides. Form cues: Keep the heel on the floor. Aim the knee over the middle toes. Move the foot back as you improve. Common mistakes: Letting the heel lift. Letting the knee drift inward.
What muscles does the Ankle Mobilisation work?
It trains the calves; the catalog names no other muscle it works on the way.