Ankle Stretch

The supported deep squat is ideal for practicing the deep squat when mobility is lacking. Limitations in the ankles and hips often make it difficult to keep the heels on the ground. Using a stable object for support helps stabilize the position and gradually improve it.

This variation is especially suitable for beginners, as it promotes mobility and flexibility. Even those who cannot yet perform the deep squat can use this method to slowly increase their range of motion.

Regular practice strengthens the joints and improves mobility in the hips, knees, and ankles—building a healthy foundation for greater freedom of movement.

Calf stretching is a simple yet effective exercise to specifically target the muscles at the back of the lower legs. You stand with both feet on an edge and let your heels drop down as far as comfortable, holding the stretch within a tolerable range. This exercise improves calf muscle flexibility and helps release muscle tension, making it especially beneficial after intense workouts or long periods of walking or standing.

Long lunges strengthen the legs and promote hip mobility. You take a large step forward, keeping the back leg straight and shifting your weight further forward. This variation particularly targets the leg and glute muscles while also improving hip flexibility, especially the mobility of the hip flexor. Additionally, the ankle joints are mobilized as the knee is pushed as far forward as possible over the toes. Unlike the classic lunge, the long lunge shifts the focus more forward, stretches the hip more intensively due to the extended back leg, and results in greater knee flexion.