1 of 5
Rest day mobility
Knee-to-wall ankle stretch
A stiff ankle pushes the knee inwards, so keeping it mobile protects the knee.
3 x 8 each side
How to do it
- Stand facing a wall with your toes a hand-width away.
- Keeping the heel down, push the knee towards the wall over the middle toes.
- Come back and repeat.
Key cues
- Heel glued to the floor
- Knee travels over the middle toes
- Small, steady reps
Common mistakes
- Letting the heel lift
- Knee drifting inwards
- Forcing into pain
How it should feel: A stretch at the front of the ankle and in the calf.
Swipe left or right to move between exercises.