Banded Ankle Dorsiflexion Mobilization
A split-stance ankle mobility drill with a band pulling the talus back as the front knee drives over a planted heel.
How to do it
- Anchor a looped band low on a rack and step the working foot into it so the band sits below the ankle bones.
- Place that foot flat on a low box with the heel down and the band pulling backward.
- Set the rear foot behind you in a split stance and rest the hands or forearm on the front thigh.
- Drive the front knee forward over the toes without lifting the heel.
- Ease back until the shin is just past vertical, then repeat in a slow pumping rhythm.
- Switch feet and match the same range on the other ankle.
Key technique cue
Band below the ankle bones, heel down, knee over the second toe.
Common mistakes
- ✕ Placing the band above the ankle bones so it pulls the shin instead of the talus.
- ✕ Letting the heel lift, which turns the drill into a calf stretch off the joint.
- ✕ Driving the knee inward instead of over the second toe.
- ✕ Using so much band tension that the foot cannot stay planted.
Benefits
- ✓ Restores ankle dorsiflexion needed for squat depth and stair descent.
- ✓ Uses a light band and a box, so it fits a warm-up without heavy loading.
- ✓ Gives coaches a visible heel-down cue for stiff or post-sprain ankles.
About the exercise
Banded ankle dorsiflexion mobilization uses a looped band anchored low behind the working foot so the pull sits below the ankle bones. The front foot stays flat on a low box or the floor while the knee tracks forward over the toes. That setup is meant to help the talus glide backward as the shin comes over the foot, which is the joint motion lost after sprains and in stiff squatters. The drill is a mobility repetition, not a loaded calf raise, and the heel must stay down or the stretch leaves the joint. It is a warm-up coaches use before squats, lunges, and running.
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