How can I tell if my ankle mobility is improving?

Measure the distance between your big toe and a wall while being able to touch your knee to the wall without your heel lifting. As your mobility increases, you will be able to move your foot further back from the wall.

Is it normal to feel pressure in the front of the ankle?

A slight pinching sensation in the front can occur, but it should not be painful. If it persists, try using a resistance band to pull the ankle joint backward while you rock forward.

Can this exercise help with my squat depth?

Yes, increasing ankle dorsiflexion allows your shins to tilt further forward, which keeps your center of mass over your midfoot and helps you stay more upright during a squat.

Ankle Dorsiflexion Rocks: Guide to Better Mobility

Master ankle dorsiflexion rocks with our expert guide. Improve your calf flexibility and squat depth with this simple bodyweight mobility drill.

How to Perform

Assume a half-kneeling position on a flat surface with your right foot forward and your left knee resting on the ground.
Place your hands on your front thigh or on the ground for balance while keeping your front heel firmly planted.
Lean your weight forward slowly, pushing your right knee over your toes as far as possible without letting the heel lift.
Hold the end range of motion for two seconds, feeling a deep stretch in the back of the ankle and calf.
Return to the starting position by rocking your weight back until your front shin is vertical.
Repeat the rocking motion for the desired number of repetitions before switching to the other leg.

Common Mistakes

Allowing the front heel to lift off the ground during the forward rock.
Collapsing the arch of the foot inward to gain artificial range of motion.
Rushing the tempo rather than spending time in the end-range position.

Muscles Worked

Primary movers

Calves

Stabilizers

Tibialis Anterior
Achilles Tendon
Plantar Fascia

Related Guides

Calves · Legs