Ankle Mobility Exercises for Beginners: A 10-Minute Routine for Runners and Squatters

The best ankle mobility exercises for beginners are simple ones: knee-to-wall ankle rocks, a straight-knee and a bent-knee calf stretch, slow calf raises through full range, a supported deep squat hold and ankle circles. Do them for about 10 minutes, 3 to 5 times a week, and check your progress with the knee-to-wall test every few weeks.

Ankles rarely get much attention until something feels off. Maybe your heels lift when you squat, your knees cave in at the bottom of a lunge, or your calves feel like tight cables after a run. Stiff ankles are not always the reason, but they are one of the easiest things to test and work on at home.

What is ankle mobility, and why does it matter for running and squatting?

When coaches talk about ankle mobility, they usually mean dorsiflexion: the ability to bring your shin forward over your foot while your heel stays on the floor. Picture the bottom of a squat, or the moment in your running stride when your foot is under you and your body rolls over it. Both ask your ankle to bend in that direction.

If that range is limited, your body tends to find it elsewhere. In a squat, that can look like heels lifting, leaning the chest far forward, or the knees drifting inwards. When running, some people notice it more as calf tightness. None of this means stiff ankles will cause a problem, and plenty of people run and lift happily with average mobility. But a bit more usable range often makes squats feel easier to control, which is why many coaches build ankle work into warm-ups. If you are still learning the squat itself, our guide on how to squat properly covers the full technique.

How do you do the knee-to-wall test?

The knee-to-wall test (sometimes called the weight-bearing lunge test) is widely used by coaches and physios because it is quick, needs only a wall and a tape measure, and gives you a number you can track.

• Take your shoes off and face a wall. Put one foot in front, with your big toe a few centimetres from the wall.
• Keep your heel flat on the floor and push your knee forward to touch the wall, keeping the knee in line with your second toe.
• If your knee touches easily, shuffle the foot back a little and try again. If your heel lifts, bring the foot closer.
• Find the furthest distance where the knee can still touch the wall with the heel down. Measure from your big toe to the wall.
• Repeat on the other side and write both numbers down.

There is no single official standard, and different sources use slightly different cut-offs. Around 10 cm is a commonly used rough benchmark for decent range, and a gap between your left and right of more than about 1.5 to 2 cm is often treated as worth paying attention to. Small changes of around a centimetre can simply be measurement noise, so do the test the same way each time and look at the trend over weeks rather than single readings. Treat your number as a personal starting point, not a pass or fail.

Which ankle mobility exercises should beginners do?

These six drills cover the main pieces: moving the joint, stretching both calf muscles, and building strength through the new range so you can actually use it.

1. Knee-to-wall ankle rocks. Set up exactly as in the test, but a little closer to the wall than your maximum. Rock the knee forward to tap the wall, then back, keeping the heel down and the knee tracking over your toes. Do 10 to 15 slow rocks per side. This is the drill most directly linked to the test, so it is a good one to keep if you only have two minutes.

2. Straight-knee wall calf stretch. Hands on a wall, step one foot back, keep that back leg straight and the heel pressed into the floor. Lean in until you feel a stretch in the upper calf. Hold for 30 seconds per side, breathing slowly. This targets the larger calf muscle that crosses the knee.

3. Bent-knee calf stretch. From the same position, bring the back foot in a little and bend the back knee while keeping the heel down. You should feel the stretch lower down, nearer the ankle. Hold for 30 seconds per side. This version puts more emphasis on the deeper calf muscle, which matters for the bent-knee positions of squats and running.

4. Slow calf raises on a step. Stand with the balls of your feet on a step, holding a rail for balance. Rise up on both feet, then take 3 to 4 seconds to lower your heels below the step until you feel a stretch. Do 2 sets of 10 to 12. Strength through the full range helps you control the mobility you are building, and our guide to calf raises for runners has progressions once these feel easy.

5. Supported deep squat hold. Hold a door frame, a sturdy post or a light weight at your chest, and sink into a comfortable deep squat with your heels down. Gently shift your weight from one foot to the other, letting each knee drift forward over the toes. Hold for 30 to 60 seconds in total. If your heels lift, put your hands on something steadier or stop a little higher.

6. Ankle circles. Sitting or standing on one leg, lift a foot and draw slow, big circles with your toes, 10 each way per foot. It gently moves the joint in every direction.

What does a 10-minute ankle mobility routine look like?

Put the six drills together in this order. Go slowly, breathe, and aim for a mild stretch rather than anything sharp.

Short on time? Ankle rocks and the bent-knee calf stretch take about three minutes and work well slotted into a warm-up before squats or an easy run. For a broader routine that also covers hips and upper back, see our mobility routine for runners.

How often should you do ankle mobility work?

Little and often tends to beat one long session a week. Three to five short sessions a week is a realistic target for most beginners, and you can do the routine daily if it feels good. Good times to fit it in:

• As part of your warm-up before a squat or lower-body session, using the rocks and a short squat hold.
• After a run, when the calves are warm and the stretches tend to feel easier.
• In the evening while the kettle boils or the TV is on. Consistency matters more than the setting.

Retest with the knee-to-wall test every 2 to 4 weeks. Progress is usually gradual, and some people see their number move more than others. If nothing changes after a couple of months of steady work, it is not a failure, but it could be worth asking a physio to take a look.

What are the most common ankle mobility mistakes?

• Letting the heel lift. Once the heel comes up, the ankle stops doing the work. Keep it pinned in every drill.
• Letting the arch collapse. If your foot rolls in to get the knee further forward, you are cheating the range. Keep the knee in line with the second toe and the arch gently lifted.
• Pushing into pain. A stretch should feel like mild tension. Pinching at the front of the ankle or sharp pain is a sign to back off.
• Only stretching, never strengthening. The slow calf raises help you control new range under load, which is what running and squatting ask for.
• Testing differently each time. Same wall, same shoes off, same time of day if you can. Otherwise the numbers are hard to compare.

Can you squat well with stiff ankles in the meantime?

Yes. Mobility work takes time, and you do not need to wait for perfect ankles before you train. A few practical tweaks help in the meantime: take a slightly wider stance with your toes turned out a little, try a goblet squat where the weight in front helps you stay upright, or place a thin plate or wedge under your heels. Squatting to a box at a comfortable depth also lets you build strength while your range improves. For runners, keeping some strength work for the calves and building mileage gradually are generally more useful than chasing a particular number on the test.

How does Edge fit mobility into your training?

Edge treats running, strength, HIIT and mobility as one plan, so short sessions like this sit alongside your runs and lifts rather than being an afterthought. With Edge Pro, you get a fully personalised plan, ready within 24 hours, and you can message a real coach anytime if you want help with a stiff ankle or a squat that does not feel right. Edge Pro costs £22.99 a month, £84.99 every six months or £129.99 a year, after a 7-day free trial that needs a card. The Edge app itself is free, and 25,000+ members already use it to keep their training in one place.

This article is general guidance, not medical advice. If you are new to exercise, returning from injury, or managing a health condition, speak to your GP before starting, and see a physio for any niggle that does not settle.