Knee-to-Wall Ankle Stretch
Stand facing a wall with one foot forward, a few centimeters from the wall, and the back foot planted behind for balance. Keeping your front heel flat on the floor, drive your knee forward toward the wall, trying to touch it without the heel lifting. Hold the deep end-range position to stretch the ankle and calf, then ease back. Adjust the distance from the wall to find a challenging but pain-free stretch, and work both ankles.
CALVES · LOWER BODY
How it is executed
- Stand facing a wall with one foot forward, a few centimeters from the wall, and the back foot planted behind for balance.
- Keeping your front heel flat on the floor, drive your knee forward toward the wall, trying to touch it without the heel lifting.
- Hold the deep end-range position to stretch the ankle and calf, then ease back.
- Adjust the distance from the wall to find a challenging but pain-free stretch, and work both ankles.
- Muscles worked
- Calves
- Primary muscle
- Calves
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Beginner
- What it is for
- StrengthStability
Put it to work in Kaizer
Glossary and calculators
Progressive overloadProgressive overload is the gradual increase of training demand over time so the body keeps having a reason to adapt.Linear progressionLinear progression is the scheme where load rises by a fixed amount every session or every week, with sets and reps held constant.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
