Exos | Formerly Core Performance

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Core Knowledge


Dorsiflexion Stretch - Half Kneeling

Starting Position

  • Half-kneeling with a pad under your knee.
  • Place both hands on your other knee.


  • Keeping your back straight and your chest up, shift forward until you feel a stretch in the back of your lower leg.
  • Hold for 2 seconds, then return to the starting position.
  • Complete all your repetitions on one side before switching legs and repeating.

Coaching Keys

  • Keep your knee in line with your foot throughout the stretch.

You Should Feel It

  • Stretching the muscles in the back of your lower leg..

Tags: Mobility, Ankle, Ankle Pain, Injury Prevention