Ankle Mobility Rocks

Equipment

How to do it

Kneel in a half-kneeling position with one foot flat on the floor in front of you and the other knee on the floor. Rest your hands on your front knee or on the floor for balance.

1. 1.Keep your front heel flat on the floor for the whole drill.
2. 2.Rock your weight forward, letting your front knee move forward over your toes.
3. 3.Keep the knee in line with the middle of your foot instead of letting it fall inward.
4. 4.Go as far as you can while the heel stays down, and hold for a breath or two.
5. 5.Rock back to the start and repeat for the planned time, then switch sides.

Common mistakes

• Letting the front heel lift, which ends the stretch at the ankle.
• Letting the knee cave inward or the arch of the foot collapse.
• Bouncing into the end position instead of moving smoothly.
• Leaning the whole torso forward instead of moving the knee.

Variations

Knee-to-wall rocks

Face a wall and rock your knee toward it. Move your foot further from the wall as your range improves, so you have a distance to track.

Weighted rocks

Rest a light dumbbell or kettlebell on your front knee to add gentle pressure at the end of each rock.

Alternatives

• Calf Stretch: A static stretch for the back of the lower leg.
• Band Dorsiflexion: Strengthens the muscles that pull the toes up toward the shin.
• Tibialis Raise: Trains the front of the shin through the same ankle motion.
• Heel Walks: Walks on the heels to work the shins and ankles.

Related exercises

Bodyweight Calf RaisesCalvesFront-Back Cross JumpsCalvesLateral Cone HopCalvesSingle-Leg Calf RaiseCalvesStanding Calf RaiseCalvesCalf Raise MachineCalves