FlexibilityBeginnerCalvesLegs
Movement atlas
Wall ankle dorsiflexion drill
Mobilité de cheville au mur
Quick read
- Category
- Flexibility
- Difficulty
- Beginner
- Muscles
- Calves, Legs
- Equipment
- Bodyweight, Wall
Description
Facing a wall, drive the knee forward over the toes to touch the wall without lifting the heel or collapsing the foot arch.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Face a wall with the working foot flat a few centimetres away and the knee aligned with the second and third toes.
- 2Drive the knee slowly toward the wall without lifting the heel or letting the arch collapse.
- 3Adjust the distance so you can touch the wall with control, perform slow repetitions, then switch ankles.
Common Mistakes
- Lifting the heel or turning the foot outward to reach the wall.
- Letting the knee collapse inward or bouncing into a painful range.
Tips
- Face a wall with the working foot flat a few centimetres away and the knee aligned with the second and third toes.
- Drive the knee slowly toward the wall without lifting the heel or letting the arch collapse.
- Adjust the distance so you can touch the wall with control, perform slow repetitions, then switch ankles.
Equipment
BodyweightWall
Variations
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