About this exercise
A mobility drill targeting ankle dorsiflexion performed in a deep lunge with the front foot elevated on a step or plate. Improving dorsiflexion range of motion enhances squat depth and overall lower-body movement quality.
Elevated Deep Lunge Dorsiflexion
Step by step instructions, muscle activation and variants for the Elevated Deep Lunge Dorsiflexion.
EasyShin
How to Perform
- Place a step, plate, or low box in front of you
- Step your right foot onto the platform and lower into a deep lunge position
- Keep your left knee on or close to the floor behind you
- Drive your right knee forward over your toes as far as possible without lifting your heel
- Hold the end position briefly to feel the ankle and calf stretch
- Return the knee back, then repeat the drive-forward motion for controlled repetitions
- Switch legs and repeat on the other side
Muscle Activation
Primary
Shin
Secondary
CalvesCore
About the Elevated Deep Lunge Dorsiflexion
The Elevated Deep Lunge Dorsiflexion 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.
