Half Kneeling Wedge Ankle Mobilization
PullbilateralBeginner
Equipment Needed
No Equipment (Bodyweight)
Target Muscle Group
Full Body
Primary Goal
Flexibility
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Instructions & Biomechanical Cues
1. Start in a half-kneeling position with one knee on the ground and the opposite foot flat on the floor, positioned on a wedge or elevated surface. 2. Ensure your front foot is securely placed on the wedge, with your heel down and toes elevated. 3. Engage your core and gently shift your weight forward, driving your knee over your toes while keeping your heel grounded. 4. Hold the stretch for a moment, feeling a gentle pull in your ankle and calf, then return to the starting position. 5. Repeat for the desired number of repetitions, then switch sides to work the opposite ankle.",
