Ankle Flexibility
29 min
Load score 8
A guided workout of calf stretches, donkey calf raises, and fisherman's stretches to increase ankle range of motion.
Intent: Improve ankle dorsiflexion so you can drop your heel further on footholds, increasing contact area and friction for slab and vertical climbing.
Exercises
Calf Stretch
Stand on the edge of a step or raised surface with the ball of one foot on the edge and your heel hanging over. Drop your heel below the level of the step to stretch the calf. To bias the gastrocnemius, keep the knee straight. To bias the soleus, slightly bend the knee.
Donkey Calf Raise
Stand on one leg on a raised surface with your heel hanging off the edge. Lower your heel below the surface to achieve a deep stretch at the bottom of each rep, then rise onto your toes as high as possible. The full range of motion builds both calf flexibility and strength through end range.
Fishermans - Passive
From kneeling, place one foot flat on the floor in front of you. Lean forward, bringing your chest toward your knee while keeping your front heel firmly on the floor. You should feel a deep stretch in the calf and Achilles area. Hold without movement, allowing gravity and time to deepen the position.
Try this workout in the app
Open in the Lattice Training app for guided timers, session logging, and progress tracking — install first, then tap “Open in app”.
