Strength and mobility work can help you feel more supported when you get on skates.

In this video, I demonstrate three exercises for adult skaters working on lower-body control and ankle mobility. The details below come from the on-screen captions, so you can follow along or revisit them after watching.

The three movements

  1. Half-kneeling hip flexor stretch: Hold for 30–60 seconds, 2–3 times. The video pairs the stretch with glute and core engagement.
  2. Tibialis raises: Perform 3 sets of 15. These work the muscles at the front of the shin and practice ankle dorsiflexion.
  3. Wall calf stretch: Hold for 30 seconds per side, 2–3 times. Use it to explore calf flexibility and ankle mobility.

Move with control and work within a comfortable range. If you have pain, a current injury, or persistent knee or foot symptoms, seek individualized guidance from a qualified healthcare professional.