Stand in a split stance with your front foot roughly a hand's length from a wall, back leg extended behind you. Keeping your front heel glued to the floor, drive your front knee forward over your toes until it taps the wall, then return. If your heel lifts before your knee reaches the wall, step your foot back slightly and work from there. Do a few reps, then rotate your foot slightly inward and outward between attempts to find where the ankle feels tightest. You should feel this low around your shin and the front of your ankle, not in your calf. Small, controlled movement matters more than distance from the wall.