AS | Dorsiflexion ROM (Bench)

AS | Dorsiflexion ROM (Bench)


Using the bench enables you to push the ankle to its into dorsiflexion safely with less load, stretching both the soleus muscle, and ankle joint. Ideal when you have trouble moving into dorsiflexdion in full weightbearing.

Demonstration and Instructions




Place the foot of the ankle you want to mobilise up on a bench or chair. Slowly lean forwards and bend your knee of the ankle you're stretching, pushing knee and shin over the ankle and foot as you can. Try to keep your knee inline with your toes and dont let the ankle drift in. You should feel a stretch at the lower part of the calf, however if your ankle joint is stiffer, you will feel it around the ankle joint first.

Special Notes

Recommended Equipment

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Alternative Exercise


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Exercise Education Videos


Progression Levels

Level 1
AS | Dorsiflexion ROM (Bench)
Level 2
AS | Dorsiflexion (Banded AP Glide)
Level 3
AS | Soleus (step)
Level 4
AS | Soleus / Dorsiflexion (wall)

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