FRC Ankle Mobility
Starting Posture
Stand with your feet hip-width apart, keeping your weight evenly distributed on both feet.
How to Exercise
1. Begin by sitting on the floor with your legs extended in front of you. 2. Start by dorsiflexing your ankle (bringing your toes towards your shin) as far as you can. 3. Hold the stretch for 10-15 seconds, then release. 4. Repeat the dorsiflexion movement for a total of 10 repetitions. 5. Next, point your toes (plantar flexion) away from you as far as you can. 6. Hold the stretch for 10-15 seconds, then release. 7. Repeat the plantar flexion movement for a total of 10 repetitions. 8. Perform this exercise daily to improve ankle mobility over time.
Breath Control
Inhale deeply as you dorsiflex your ankle, and exhale as you release the stretch. Repeat this breathing pattern for each repetition.
Common errors
Common errors include not fully extending the ankle during dorsiflexion or plantar flexion, only moving the toes instead of the entire ankle joint, and holding your breath while performing the exercise. Be mindful of these errors and focus on proper form.
Weights
No weights are needed for this exercise.
Grips
N/A
Variations
To increase the intensity of this exercise, you can place a resistance band around the top of your foot and apply gentle pressure as you move through the dorsiflexion and plantar flexion movements. This will provide additional resistance and help improve ankle strength and mobility.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Ensure that you are moving your ankle through its full range of motion during each repetition. If you experience any pain or discomfort, stop the exercise immediately. It is normal to feel a stretch in the calf muscles during this exercise.
Cautions
Avoid bouncing or jerky movements during this exercise, as this can cause injury. Do not force your ankle beyond its natural range of motion. If you have any existing ankle injuries or conditions, consult with a healthcare professional before performing this exercise.