Ankle dorsiflexion drill
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Muscles worked
- High load
- Tibialis
- Low load
- Calves
Primary muscles
Tibialis
Secondary muscles
How to do it
Set up in a half-kneeling position with the front foot a few inches from a wall. Keep the heel flat on the floor and drive the knee forward over the little toe until you feel a stretch at the front of the ankle, then return. The heel staying down is the whole exercise — if it lifts, move the foot closer to the wall.
Form cues
- Heel stays down
- Drive the knee over the little toe
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.