Daily Mobility

Knee-to-Wall Stretch

2 x 10 / side

Instructions

  1. 1.Stand facing a wall in a staggered stance. Position your back leg like a kickstand for balance.
  2. 2.Place your hands on your hips to actively keep them square (like steering a wheel).
  3. 3.Drive your front knee forward toward the wall, ensuring it tracks straight over your middle toes.
  4. 4.Push back to the starting position.
  5. 5.On the final repetition, hold the forward stretch for 5–10 seconds.

Form Focus

Keep your hips square throughout — use your hands on your hips like a steering wheel to prevent rotation. The front knee must track straight over the middle toes.

Progression

Move your starting foot closer to the wall gradually to increase the ankle dorsiflexion range.