Legs · Bodyweight
Kneeling Ankle Stretch
How to do the kneeling ankle stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Kneel on the floor with your shins flat and sit your hips back toward your heels. Keeping your toes pointed straight back, press the tops of your feet into the ground until you feel a stretch across the front of your ankles and shins. Hold with steady breathing, easing deeper as the tissue releases.
- 1A stretch across the front of your ankles and the top of your feet
- 2Tension along the shins as you sit your hips back
- 3A gradual release as you breathe and settle into the position
Common mistakes
- Forcing your hips all the way back before the ankles are ready
- Letting your feet roll outward instead of staying straight
- Pushing through sharp pain in the ankle or knee
Muscles worked
The kneeling ankle stretch mainly works the tibialis anterior.
- Tibialis AnteriorPrimary
- QuadsMinor
- CalvesMinor
Kovo programs the kneeling ankle stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.