1/2 Kneeling Banded Ankle

Half-Kneeling Banded Ankle Mobilization | Improve Dorsiflexion, Ankle Mobility & Joint Health 🦵🏃‍♂️

In this video, we’re diving into the Half-Kneeling Banded Ankle Mobilization — a fantastic mobility exercise for improving ankle dorsiflexion and overall joint health. This is a key movement in physical therapy that targets stiff ankles, helping you move more efficiently, squat deeper, and improve your overall lower body performance.

🔹 How to Do the Half-Kneeling Banded Ankle Mobilization:

Set up a resistance band around a sturdy anchor (like a squat rack or rig) at floor level
Step one foot forward into a half-kneeling position, keeping the back knee on the ground
Place the band around the top of your ankle of the front leg, ensuring there is light tension
Shift your weight forward, driving the knee over the toes of your front foot while keeping your heel on the floor
As you move forward, you should feel a deep stretch in the ankle joint and possibly through the calf
Hold for 1-2 seconds, then return to the starting position and repeat for 8–12 reps per side
👉 Tip: Focus on keeping the knee aligned over the toe and avoid letting the heel lift off the ground. Perform this slowly and with control.

✅ Physical Therapy Benefits:

Increases ankle dorsiflexion, which is key for better squat depth, running mechanics, and overall movement efficiency
Improves ankle joint mobility and helps alleviate tight calves
Targets posterior ankle capsule and tibialis anterior muscle
Assists with proper knee tracking and prevents compensations during squats, lunges, or running
Great for rehab after an ankle injury or sprain
Helps athletes, runners, and anyone looking to move more freely with less stiffness or discomfort in the lower body
This banded ankle mobilization is an essential exercise to improve movement patterns, prevent injury, and increase your range of motion.

💬 Try it out and let me know how it feels! Like 👍, subscribe 🔔, and drop a comment if you want a deeper dive into mobility exercises or progressions.

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