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Exercise handout — move better, feel better.
Ankle Dorsiflexion Rock (Knee-to-Wall)
Ankle mobility drill that also loads the knee in a safe bent position. Essential for squat depth.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
2 sec forward / 2 sec back
Tempo
Step-by-Step Guide
Set up
- Stand facing wall, one foot about 4 inches from wall
- Other foot steps back for balance
- Hands on wall for support
Step 1 of 4
Bend front knee forward toward the wall
Step 2 of 4
Keep heel firmly on floor throughout
Step 3 of 4
Touch knee to wall if possible
Step 4 of 4
Return to start and repeat
Breathing
- Exhale as knee moves forward
- Inhale as you return
Form Cues
- Heel stays glued down
- Knee tracks over 2nd-3rd toe
- Move slowly and controlled
- Feel stretch in front of ankle
Common Mistakes to Avoid
- Lifting the heel
- Knee caving inward
- Moving too fast
- Foot too close or too far from wall
Safety Information
If knee hurts, check alignment. Safe for most people.
Progressions
Foot closer to wall, add holds at end range
Regressions
Foot further from wall
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.