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Ankle dorsiflexions are a mobility and strengthening movement where you pull your foot upward, bringing your toes toward your shin. This action is driven mainly by the tibialis anterior on the front of your shin, and improving it builds the range needed for deep squats, lunges, and confident walking. You can train it actively by lifting your toes while keeping your heel down, or as a mobility drill by driving your knee forward over your toes with your foot flat, often against a wall. Keep your heel anchored so the stretch and contraction stay in the ankle rather than rolling onto the outer foot. Move slowly and hold briefly at your end range. Strong, mobile dorsiflexion takes load off your knees and lower back, since limited ankle motion forces those joints to compensate during everyday movement.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.