Ankles · 3 min

Ankle Mobility Exercises

Improve ankle range of motion for squatting, running and balance. About three minutes of simple drills to free up stiff ankles.

3 min
5 exercises
Needs a wall

Do this routine in the Prep app

Get Ankle Mobility as a guided, timed session — with every move demonstrated and adjustable to how you feel.

Download on iOS

Scan to download

1
Knee-to-Wall Ankle Mobility
45s
Half-kneel facing a wall and gently rock the front knee forward with the heel down.
How to do it
1. Half-kneel facing a wall with your left foot flat in front and your right knee supported on the mat. Place both palms on the wall. Point your front toes toward the wall and start close enough to move comfortably while keeping the heel down.
2. Gently move your left knee forward over your toes toward the wall, keeping the whole foot planted and your right knee down. Stop before your heel lifts or the ankle pinches. Pause briefly, rock back and repeat smoothly.
3. When changing sides, or at the side cue in a routine, shift back using the wall for support and settle into kneeling. Place your right foot flat in front and your left knee on the mat. Gently rock the right knee forward toward the wall with the heel and forefoot down, then rock back and repeat for the remaining time. Finish by shifting back into a comfortable kneeling position.
Why it matters
Practise moving the shin forwards over a grounded foot, a movement used in walking and squatting.
How it should feel
Gentle movement or stretch around the ankle, Achilles or calf, without a pinch at the front.
Make it easier or harder
EasierStart nearer the wall. Use a smaller forward rock with the heel down.
HarderMove slightly farther back. Only if the same knee reach stays comfortable with the heel down.
When to stop
Stop before ankle pinching or pain.
2
Heel-to-Toe Rocks
30s
Rock smoothly from heels to toes to wake up the ankles and lower legs.
How to do it
1. Stand tall with feet hip-width apart and both soles flat. Keep your knees soft and use a stable wall or secured chair if needed for balance.
2. Slowly lift both heels a small amount while the balls of the feet and toes stay grounded. Keep your torso upright, then lower both heels fully to the mat.
3. With both heels grounded, gently lift both forefeet and toes toward your shins. Lower your feet flat, then repeat the heel-to-toe sequence smoothly without bouncing or swaying.
Why it matters
Practise lifting the heels and forefeet in turn while keeping your trunk steady.
How it should feel
Alternating work through the calves and front of the shins as the feet move.
Make it easier or harder
EasierMake the lifts smaller. Hold a wall or secured chair for balance.
HarderSlow each lowering. Set the feet down gently between directions.
3
Lateral Foot Rocks
30s
Explore small movements towards the inside and outside edges of the feet.
How to do it
1. Stand tall with feet hip-width apart, both soles flat and knees soft. Keep a stable wall or chair within reach and use it if needed.
2. Rock a small amount onto the outside edges of both feet. Return both soles flat, then make a small rock towards the inside edges. Repeat slowly with your torso steady, and finish with both feet flat.
Why it matters
Explore small side-to-side foot movements while standing with control.
How it should feel
A small change through the ankles and arches, without a sharp pinch or a rolling collapse.
Make it easier or harder
EasierReduce the rock. Use a wall and a very small pressure shift.
When to stop
Stop if you feel sharp ankle pinching or pain.
4
Calf Wall Stretch (Bent Knee)
45s
Bend both knees gently at a wall, keeping the rear heel on the floor.
How to do it
1. Stand facing a wall with feet hip-width apart and both palms flat on it at shoulder height.
2. Step the left foot a short distance back with both feet pointing forwards. Bend both knees gently, keeping the left heel down. Hold a comfortable lower-calf stretch, then release and repeat with the right foot back; follow the routine cue if timed.
Why it matters
Use a bent-knee position to place the stretch lower in the calf.
How it should feel
A gentle stretch low in the calf of the back leg.
Make it easier or harder
EasierUse a smaller bend. Shorten the stance and keep both hands supported.
HarderBend a little more. Increase the bend only with the rear heel grounded.
When to stop
Stop immediately for sharp Achilles pain, a sudden pop or new swelling.
5
Single-Leg Balance
30s
Use light wall support while balancing on one leg with your eyes open.
How to do it
1. Face a wall at comfortable arm reach. Stand with both feet flat and comfortably apart, knees soft, and rest your hands lightly on the wall around shoulder height. Keep your eyes open and look ahead.
2. Shift your weight onto your right foot and keep that knee softly unlocked. Lift your left foot clear of the floor, keeping your hips level and torso upright. Use light hand contact for steadiness and keep breathing. Lower the foot whenever you need to reset. Place both feet down and settle before balancing on the left leg with the right foot lifted. In a timed routine, change sides at the cue.
Why it matters
Practises steadiness while one leg supports your weight.
How it should feel
Small adjustments through the standing foot, ankle and hip as you steady yourself.
Make it easier or harder
EasierUse more support. Lift the foot just clear and reset often.
HarderReduce hand pressure. Stay beside the wall on the same firm floor.