Curated Action

Half-Kneeling Ankle Dorsiflexion Mobilization

GolfMobility & Recovery

Half-Kneeling Ankle Dorsiflexion Mobilization is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 12 sec

Training Details

0:00 / 1:12
Sourceyoutube.com/watch?v=XV6X3NZnWlk
AuthorYouTube creator

Half-Kneeling Ankle Dorsiflexion Mobilization

Assume a half-kneeling position with the front foot flat. Drive the front knee forward over the toes as far as possible while keeping the lead heel firmly pinned to the ground, feeling the stretch in the deep calf and Achilles tendon.

Key points

  • Keep the lead heel glued to the floor throughout the entire forward lunge
  • Feel the stretch concentrated low in the calf near the Achilles tendon
  • Optionally use the same-side hand to manually hold the heel pinned to the floor if it tends to rise

Common mistakes

Allowing the front heel to lift off the ground, which removes the dorsiflexion stretch.

Sets: 1Rest: 1 minEst. duration: 1 min 12 sec
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