60s each side hold · kneeling
Drive the knee past your toes. Heel stays down.
- Kneel with one foot forward, that foot a few inches from a wall.
- Keep the front heel planted and drive the knee forward toward the wall.
- Hold where you feel the front of the ankle working.
- Come back and repeat, or hold steady, whichever the routine calls for.
Where you feel itFront of the ankleCalf
Tips: The heel lifting is the signal you have gone far enough. Move the foot closer to the wall over weeks to track progress.
Easier: Start with the foot further from the wall. Pad the back knee with a folded towel.
