Ankles & Deep Squat

More mobility for squats and lunges.

1. 1

   Knee-to-Wall Ankle Rocks10 reps per side

   Stand in a split stance facing a wall, front foot a hand-width away.

   → Knee tracks over the middle toes

2. 2

   Leg Swings10 reps per side

   Hold a wall for balance and stand on one leg.

   → Gradually increase the range

3. 3

   Wall Calf Stretch40 sec per side

   Hands on a wall, step one leg far back.

   → Toes point forward

4. 4

   Deep Squat Hold60 sec

   Feet slightly wider than shoulder width, toes turned out a bit.

   → Heels down, breathe calmly

Hold stretches calmly until you feel a clear but comfortable pull – no bouncing. Perform dynamic drills slowly and with control.

General flexibility training, not therapy. Stop if it hurts and see a doctor.