Half-Kneeling Ankle Rock
Mobility · ankles · beginner
How to do it
In a half-kneeling stance, drive the front knee forward over the toes while keeping the heel flat. Rock in and out slowly.
Muscles worked
Primary: ankles · Also works: calves
Equipment
No equipment
Common mistakes
- Heel lifting
- Knee caving inward
Variations
- Banded ankle distraction
Can't do this one? Swap it for
Related exercises
- Sun Salutation (Surya Namaskar)full
- Cat-Cowspine
- Child's Poseback
- Pigeon Posehips
- World's Greatest Stretchfull
- Thoracic Open-Book Rotationspine
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
Try ABROFIT free