Ankle Dorsiflexion (Knee-to-Wall)
shank vs vertical at maximum knee-to-wall, heel down.
Why this matters
Ankle dorsiflexion is the most common hidden limiter of squat depth, landing mechanics, and forward knee travel. Restriction here shows up downstream as forward trunk lean and knee valgus.
What good looks like
The knee travels well past the toes to touch the wall with the heel staying flat.
Common faults
- Heel lifts early — calf/soleus tightness or joint restriction.
- Big left/right difference — often a previous ankle injury.
Coaching cues
- Mobilize the limiting side, then re-test the squat.
Related
source · sports/performance/learn/ankle_dorsiflexion.md