Seated Foot Slide
Description
The seated foot slide is a basic ankle mobility drill performed seated. The lifter sits with one knee bent and slides the foot forward and back on the floor while keeping the heel down. The slide mobilizes the ankle into dorsiflexion.
Muscle Group
Equipment Required
Seated Foot Slide Instructions
- Sit on a chair with feet flat on the floor.
- Keep the back upright and chest up.
- Brace your core lightly.
- Slide one foot forward keeping the heel down.
- Drive the knee forward over the toes as the foot slides.
- Feel the stretch through the back of the ankle.
- Slide the foot back to the start.
- Continue the slide pattern then switch feet.
Seated Foot Slide Form & Visual
Seated Foot Slide Benefits
- Mobilizes the ankle
- Builds dorsiflexion range
- No equipment needed
- Useful warm-up drill
- Easy to add anywhere
- Strong basic mobility move
Seated Foot Slide Muscles Worked
- Calves
- Tibialis anterior
- Soleus
Seated Foot Slide Variations & Alternatives
- Knee to Wall Stretch
- Calf Stretch
- Ankle Circles
- Toe Pull
