Ankle Dorsal Flexion

Coaching cues

• Stand tall with feet hip-width apart; lightly hold a wall or chair for balance if needed.
• Keep knees soft, torso upright, and weight centered over your heels.
• Actively pull your toes up toward your shins (ankle dorsiflexion) without lifting the heels.
• Pause briefly at end range while keeping ankles aligned and not turning the feet out/in.
• Lower the forefeet slowly to the floor; avoid letting them drop or slapping the ground.
• Repeat for controlled reps, staying within a pain-free range and even between sides.