Banded Ankle Mobilization (MWM)
mobilizeankleintermediateactiveAnkle dorsiflexion
3 × 10 reps per side
How to do it
- Secure a resistance band to a stable low anchor and place it across the front ankle crease, below the prominent ankle bones, so it pulls backward.
- Half-kneel with that foot planted flat and the heel down, torso tall.
- Guide the knee forward over the second or third toe while keeping the heel, base of the big toe and base of the little toe grounded.
- Perform smooth, repeated glides, then switch sides.
Form cues
- Keep the arch from collapsing and use moderate band tension.
- Move smoothly without bouncing; this is an ankle-joint mobilization, not a forced calf stretch.
- Do not use this drill for an acutely injured or unstable ankle unless professionally cleared.
- Stop if front-of-ankle pinching or a sense of instability increases.
Muscles worked
Stretches: gastrocnemius, soleus
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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