How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the ankle mobility (knee to wall) in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Ankle Mobility (Knee to Wall): how to do it and muscles worked

The ankle mobility (knee to wall) mainly works your calves. You need bodyweight (no equipment).

Muscles worked

Main

Calves

How to do the ankle mobility (knee to wall)

1
Stand facing a wall with one foot about 4 inches away from it, toes pointing straight ahead. Put your hands on the wall for balance.
2
Bend your knee forward to touch the wall without lifting your heel off the floor. Return to straight, then try placing your foot slightly further back to test your range.
3
Move slowly, doing 10 to 15 reps per ankle. Pause for 1 second at the end of each rep and keep your arch from collapsing.

Form tip: Keep your heel down at all times, as lifting it defeats the purpose. Stop at a mild stretch and avoid forcing the knee in or out.

Common questions

Which muscles does the ankle mobility (knee to wall) work?: The ankle mobility (knee to wall) mainly works your calves.
What equipment do I need for the ankle mobility (knee to wall)?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the ankle mobility (knee to wall) in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More calves exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.