Banded Ankle Mobilization (MWM)

mobilizekneeintermediateAnkle dorsiflexion

Content last reviewed: 2026-07-10

Banded Ankle Mobilization (MWM) — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Loop a band around the front of the ankle, anchored low so it pulls the ankle backward.
Half-kneel with that foot planted flat and the heel down, torso tall.
Drive the knee forward past the toes while the band glides the joint back.
Keep the heel down throughout.
Perform smooth, repeated glides, then switch sides.

Form cues

Let the band pull the ankle joint back as the knee drives forward
Heel stays down the entire time
Smooth, repeated glides — not a hard static hold

Dosage

3 × 10 reps per side

Frequency: daily
Volume: 2–3 sets × 8–12 reps each side
Use before deep-lunge or split work.

Muscles worked

gastrocnemius — anatomical illustration — gastrocnemiusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

soleus — anatomical illustration — soleusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: gastrocnemius, soleus

Dynamic Leg Kick Dynamic Lying Figure-4 Circle Dynamic Lying Leg Lift Dynamic Seated Ankle Roll Dynamic Squat Twist Reach Knee Bend