If your ankles feel stiff, or you struggle to get your knee over your toes during squats, lunges, or skiing, you’re probably missing key mobility. Where does all this tension come from? Many of us tend to focus on the bigger muscles in the upper leg, but the calf muscle plays a big part in ankle mobility. Let’s go over one of our favorite classic stretches to help get more range of motion: the ankle dorsiflexion stretch.
How to Do the Classic Ankle Dorsiflexion Stretch
This simple stretch helps improve the forward bend of your ankle—aka dorsiflexion—which is essential for walking, strong lifting mechanics, and pretty much everything. And the best part? It’s fast, easy, and you can do it anywhere with just a step, block, or rolled-up mat.
Start by placing the ball of your foot on an elevated surface like a yoga block, step, or thick mat. Your heel stays on the ground, toes angled upward. From here, you’ve got two variations, each targeting a different part of the calf.
1. Straight-Leg (Gastroc-Focused)
Keeping your leg straight, slowly bring your body forward over your toes. You’ll feel this version higher up in the calf—this is your gastroc muscle.
Why it matters:
The gastroc is the outer layer of your calf muscle. When it’s tight, your ankle mobility gets limited fast. Stretching it can improve walking mechanics, squatting comfort, and athletic performance.
2. Bent-Knee Dorsiflexion Stretch (Soleus-Focused)
Now, bend your knee slightly as you lean forward. This brings the stretch lower down the leg into your soleus, the deeper muscle behind the gastroc.
Why it matters:
The soleus, which is underneath the gastroc, affects ankle motion more than people realize—especially when your knee is bent (like running, cutting, skiing, and everyday steps).
Why You Should Try Both
The calf isn’t one muscle—it’s a two-part team. If you only stretch the gastroc or only stretch the soleus, you’re leaving stiffness on the table.
Alternating between straight-leg and bent-knee variations lets you:
- Improve full-range dorsiflexion
- Reduce calf and achilles tension
- Support better knee and hip alignment
- Boost performance in running, squatting, and skiing
- Keep your ankles feeling loose and responsive
Try both versions and switch them up based on how your calves feel that day and what your body needs.
Hold each variation for 30–60 seconds. Perform 1–3 rounds per side. You can work this into your warm-ups, cooldowns, or as a quick daily reset!
Watch This How To Video for the Ankle Dorsiflexion Stretch
If you want better ankle mobility, stronger movement mechanics, and healthier calves, the ankle dorsiflexion stretch is one of the most effective drills you can do. It’s simple, accessible, and delivers fast results when you stay consistent. Try both versions, mix them into your routine, and your lower body will thank you.
Ready to Fix Your Foot and Ankle Mobility for Good?
If tight calves and stiff ankles keep slowing you down, our MDRx Foot & Ankle Program gives you a clear, step-by-step plan to finally move better.
No guessing. No random stretches. Just the right exercises in the right order.
Here’s what MDRx can do for you:
Guided mobility + strength sessions (take the guesswork out)
Build real, lasting ankle and foot health
Get back to moving, lifting, and playing without pain
Your feet and ankles are the foundation of everything you do—let’s make them strong, stable, and ready for whatever’s next.
Start the MDRx Foot & Ankle Program today and give your lower body the support it deserves.
