Dorsiflexion from Half Kneeling with Dowel

This exercise will assist in improving ankle mobility.

Set-up: Begin in the narrow half kneeling position with a dowel in front of the 4th toe.

Action: While staying tall, take the knee outside of the dowel and drive it forward. The heel of the front foot should maintain contact with the floor. Find the end range of motion and cycle through a breath.

Return: Return to the start position and repeat. 

Related Exercises

• Quadruped T-Spine Rotation

  This exercise increases T-Spine mobility with minimal low back involvement.
• Dorsiflexion Resisted Ball Roll with Core Activation with FMT

  This exercise helps develop dorsiflexion throughout a full range of hip, knee and ankle mobility.
• Brettzel

  This exercise increases thoracic mobility while challenging the opposite anterior hip.
• Split Squat Goblet with One KB

  This exercise develops strength in the lower body through the split stance.