About this exercise
A corrective mobility drill that targets the ankle's dorsiflexion range of motion — the ability to pull the toes and foot upward toward the shin. Improving dorsiflexion is essential for squats, lunges, and running mechanics.
Ankle Dorsal Flexion Fix
Step by step instructions, muscle activation and variants for the Ankle Dorsal Flexion Fix.
EasyShin
How to Perform
- Sit on the floor or a chair with your foot flat on the ground in front of you
- Keep your heel firmly planted and slowly pull your toes and foot upward toward your shin as far as possible
- Hold the end range for 2–3 seconds to accumulate mobility
- Slowly lower back to the starting position with control
- Repeat for the prescribed number of repetitions, then switch to the other foot
Muscle Activation
Primary
Shin
About the Ankle Dorsal Flexion Fix
The Ankle Dorsal Flexion Fix is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
