Weight-Bearing Lunge Test: how to measure ankle dorsiflexion under load

Ankle dorsiflexion (the movement of "bringing the knee forward over the foot," as in a deep squat) is one of the most underrated ranges of motion, and at the same time one that most limits basic patterns like the squat, the lunge, or the stance phase of running. The weight-bearing lunge test is the most practical way to measure it under real loading conditions.

What does this test measure?

It assesses the ankle dorsiflexion range in a closed kinetic chain (with the foot planted and bearing weight), which is the functionally most relevant situation for movements like squats, lunges, climbing stairs, or the stance phase of running. Unlike measuring dorsiflexion "in the air" (without load), this version better reflects what happens during real movement.

Equipment needed

• Tape measure
• A wall
• Optional: an inclinometer or goniometer to measure the tibial angle directly

Step-by-step protocol

1. The subject stands barefoot, in a lunge position facing a wall, with the foot being tested in front
2. Place the toe at an initial distance from the wall (for example, 10 cm) and ask them to bring the knee toward the wall while keeping the heel flat on the floor at all times
3. If the knee touches the wall without the heel lifting, increase the distance of the foot from the wall and repeat
4. If the knee doesn't reach the wall, or the heel lifts first, decrease the distance
5. Repeat the process until you find the maximum distance at which the subject can touch the wall with the knee while keeping the heel on the floor
6. Measure that distance in cm from the tip of the foot to the wall
7. Repeat with the other leg to compare

Common mistakes

• Allowing the heel to lift off the floor (this "fakes" the result, giving a greater distance than the real one)
• Not keeping the foot aligned toward the wall (foot rotations change the effective range measured)
• Comparing absolute values without accounting for the subject's foot height/length

How to interpret the result

Toe-to-wall distance	Approximate interpretation
≥ 10 cm	Adequate functional dorsiflexion for most sport movements
5-10 cm	Somewhat limited dorsiflexion — may affect squat depth or running mechanics
< 5 cm	Clearly limited dorsiflexion — associated in the literature with a higher risk of certain injuries (plantar fasciitis, patellar tendinopathy, sprains) and compensations (excessive pronation, heel lift during squats)

These values are approximate and vary by source; in practice, the most useful approach is comparing both legs (a notable asymmetry tends to be more relevant than the absolute value) and tracking progress after a mobility program.

Relationship with other tests

Ankle dorsiflexion influences other patterns and tests you're probably already using:

• Ankle Motor Control Test (modified SEBT) — limited dorsiflexion usually translates into a shorter anterior reach on the SEBT
• Windlass Test (plantar fascia) — limited dorsiflexion is a risk factor frequently associated with plantar fasciitis

Track and monitor progress

Ankle dorsiflexion is one of the mobility ranges that responds best and fastest to a well-directed mobility program, which makes it a very motivating test for athletes when they see the improvement reflected in numbers. With Movalytics you can log the distance in cm for each leg at every assessment, see the asymmetry between sides automatically, and check whether your ankle mobility work is paying off over the weeks.

Frequently asked questions

Why is it important to measure with the heel down? Because that way you assess the "real" dorsiflexion available for loaded movements (squat, lunge, running). If the heel is allowed to lift, you're partly measuring the flexibility of another chain (for example, extension of the metatarsophalangeal joint), not ankle dorsiflexion. Does limited dorsiflexion mean there's a structural problem? Not always. It can be due to calf/soleus stiffness, joint capsule restrictions, or, in some cases, anterior bony impingement. The test doesn't differentiate the cause, it only identifies the limitation. How much can dorsiflexion improve with mobility exercises? It's common to see improvements of several centimeters in a few weeks with consistent work (ankle mobilizations, calf/soleus stretching, progressive loading exercises), especially if the limitation is myofascial/joint-related rather than structural.