Ankle dorsiflexion pulls your toes toward your shin. It determines how far your knee can travel over your toes. Limited dorsiflexion restricts squat depth and walking mechanics. Get personalized mobility routines: Start your 14-day free trial Why This Matters Every squat and step requires dorsiflexion. When limited, your heels rise, knees cave, or you cannot reach depth. Calf tightness and joint restriction both limit dorsiflexion. The Exercises Practice these exercises in sequence. Move with control and respect your current range. Exercise 1 JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. Exercise 2 JME 233 Sitting or standing, raise your toes up toward the ceiling. Exercise 3 JME 234 Sitting in your chair, rotate both ankles toward your head at the same time. Exercise 4 JME 237 Maintaining the same knee position, move your foot forward and back. Be controlled and intentional with this movement. Exercise 5 JME 240 Holding onto your knee for stability, place your foot on an elevated surface. Push your knee forward over your toes as far as you can and then return back to the starting position. Tips for Success Knee-to-wall test assesses dorsiflexion Stretch calves with knee straight and bent Ankle mobilizations with band distraction help Dorsiflexion improves slowly; be patient Include in squat warmup How Often to Practice Practice daily, especially before squatting. Ankle mobility responds to consistent, patient work. Build Your Mobility Practice Consistency produces results. simplmobility provides joint-specific routines in 2-3 minute sessions designed for busy professionals. Start Your Free Trial