Exercise · Form & cues
Ankle Mobility (Wall Knee Drive) — form guide
Ankle Joint (Dorsiflexion). Equipment: Wall. Difficulty: Beginner.
TEMPO
8–10 reps/side
Squat depth + knee health = ankle mobility. Most people fail squats at the ankle, not the hip.
Cues
- Foot 4–5 inches from wall
- Drive knee forward to touch wall
- Heel must stay down
- If knee touches easily, move foot back
Common mistakes
- Letting heel lift up
Injury notes
Critical for runners + squatters with knee pain.
Progression
Move foot 0.5 inch farther from wall each week.