Move with control

Ankle mobility: test it, train it, retest it

Ankle mobility is how far your knee can travel over your foot while the heel stays down. It shows up in squats, lunges, wall balls and sled pushes. Test it with knee to wall, practise the range under control and add light load, then retest in the same setup after a few weeks.

By Dai Manuel (Coach Moose) · Last reviewed October 21, 2026

How can I test myself?

Knee to wall

Half-kneeling facing a wall, front foot flat. Drive the knee forward to touch the wall without the heel lifting. Slide the foot back until you can't. Measure big toe to wall.

Pass standard: 10 cm or more, and sides within 2 cm of each other.

Which movements can it limit?

Heels lifting in a squat

If your heels come up as you sit down, the ankle may be running out of room. A small heel lift or a wider stance is a fair short-term fix while you train the range.

Knees caving on lunges

Limited ankle range can push the knee inward to find space. Slow the lunge down and keep the knee tracking over the middle of the foot.

Sled push feels stuck

Driving the shin forward with the foot flat needs ankle range. Check it before deciding the problem is only strength.

These are coaching applications of movement demands, not validated HYROX performance predictions. The studies below examine general mobility and resistance training.

How can I work on it?

End-range strength

Controlled ankle rock

From the knee-to-wall position, move slowly into a comfortable forward knee and pause without the heel lifting.

Regression: Move closer to the wall and use a smaller range.
Progression: Hold a light plate on the front knee for a longer pause.
Sets and reps: 2 sets of 6 slow reps per side.
Frequency: Three days a week.

Loaded position

Elevated-heel goblet squat

Hold a light kettlebell at your chest with heels on a small plate and sit to a comfortable depth.

Regression: Use body weight only and hold a support.
Progression: Lower the heel lift over several weeks as control improves.
Sets and reps: 2 sets of 8 reps.
Frequency: Twice a week.

Soft tissue / passive

Gentle calf rolling

Use light pressure on the calf as an optional preparation step, then follow it with an active ankle rock.

Regression: Use less body weight and pressure.
Progression: Keep the pressure comfortable and add controlled ankle movement afterwards.
Sets and reps: 30 to 60 seconds per side.
Frequency: As needed before your active drills.

When should I retest?

Retest every deload week, using the same setup. Look for a more comfortable position, steadier control and changes in measured range. Compare like with like, not a warmed-up attempt with a cold one.

When should I see a physio?

Stop if a test or drill causes pain. Pain, numbness, or no change after six weeks is a reason to see a physio. This screen is not a diagnosis.

What would Coach Moose say?

Most people I test can find more ankle range with patient, regular practice. Measure it, write the number down and test again in the same spot. If the number does not move or it hurts, get it looked at.
Dai Manuel

What else should I know?

What is a good knee-to-wall score?

The Full Range standard is 10 cm or more, with both sides within 2 cm of each other. It is a training guide, not a diagnosis.

Should I squat in lifting shoes if my ankles are tight?

A raised heel can help you train a good squat position while you work on ankle range. Use it as a tool, not a reason to stop practising.

How long does ankle mobility take to improve?

It varies. Retest every few weeks in the same setup and look for steady change rather than a big jump.

When should I see a physio?

Stop at pain. Pain, numbness or no change after six weeks is a reason to see a physio for individual assessment.

What does the research say?

What is my next step?

Get the Full Range plan