Fitness
Knee to Wall Ankle Dorsiflexion Test
Knee to wall ankle dorsiflexion test measures shin-over-foot range with heel down—side-to-side gaps predict squat heel rise and running compensation before pain shows up.
Knee to wall ankle dorsiflexion test measures how far the knee can travel over the toes with heel planted—fingers or inches from wall flag squat and lunge restrictions before they become knee or low-back stress. Keep foot flat, knee tracks over second toe, compare left and right.
Four to five inches symmetry is a common strength target; progress gradually. Retest weekly after mobility work, not daily to chase noise.
Limited dorsiflexion often follows prior sprains silently.
Common questions
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What is a good knee-to-wall distance?
Many lifters aim for four to five inches with heel down—match sides first. Sudden asymmetry after a sprain warrants gradual mobility work, not forcing range into pain.
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Should I test dorsiflexion before every squat?
Weekly retests are enough for trends. Use a quick rock warm-up each session; save measured tests for when squat form or running gait changes.
Related terms
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