Move · Videos · Mobility · 11 min

Ankle Mobility and Strength Routine

Ankle Mobility and Strength Routine — video by Strength Side Play · 10:41

Video by Strength Side on YouTube · Open on YouTube

A coach demonstrates a progression for stiff ankles: wall calf leans, kneeling shin and sole stretches, a knee-forward reach drill, shin raises, calf raises off a step, deep squat holds (heels propped if needed), split squats and hip-driven ankle rotations, with reps for each.

  • 11 min
  • All levels
  • Low impact (no jumping)
  • step, wall
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Step by step 9

Tap a time to watch that step in the video.

  1. Wall calf lean: toes raised against a wall or step, knees straight, rock your hips forward; 10 reps, hold the last. 1:25
  2. Kneeling shin stretch: sit back on your knees for 30 seconds; put a pillow between hips and heels if too intense. 2:24
  3. Sole stretch: kneel with your toes tucked under, heels and toes together, for 30 to 60 seconds. 3:21
  4. Knee-forward reach: keep the standing foot's arch lifted and reach the other foot as far forward as you can. 3:42
  5. Shin raises: lean on a wall, knees straight, lift your toes towards your knees and pause 2 seconds; 10 to 15 reps. 4:36
  6. Calf raises off a step: rise high, pause 2 seconds top and bottom, lower with control; single-leg when ready. 5:24
  7. Deep squat hold: sit low and stay there, heels on books if needed, then ease one knee forward at a time. 6:31
  8. Split squat: drive the front knee forward over the toes with the back knee straight and your torso upright. 8:01
  9. Hip-driven ankle rotations: in a crab position, rotate your knees out and in, then progress to a squat. 9:10

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your foot arch from collapsing as the knee travels forward
  • Put a pillow between hips and heels if kneeling is too intense
  • Prop your heels on books if you cannot yet sit in a deep squat

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loaddeep squat holds, split squats, hip rotations
  • Knees takes loaddeep squat, split squats, sitting on heels
  • Ankles & feet takes loadcalf raises, shin raises, ankle leans, deep squat
  • Shoulders movescrab-position hip rotations
  • Wrists & hands movescrab-position hip rotations
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Heels propped on books in the squat; pillow between hips and heels when kneeling

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Strength Side; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety