Mobility

Kneeling Ankle Rock

by Jace

Ankles decide how a squat and a stride feel; this asks the front ankle to travel forward over the foot.

How to do it

  1. Half-kneel with one foot flat in front, a hand's width from a wall.
  2. Keep that heel glued down and drive the knee forward over the toes toward the wall.
  3. Rock back and repeat — small, smooth reps, heel never lifting.
  4. Change sides.
Wall Calf StretchCalves · Beginner · 2 × 30 sJump Rope — Alternate Foot StepCalves · Beginner · 4 × 60 sJump Rope — Basic BounceCalves · Beginner · 4 × 45 sJump Rope — Double UnderCalves · Advanced · 5 × 30 sMachine Calf RaiseCalves · Beginner · 3 × 15Seated Calf RaiseCalves · Beginner · 3 × 15

In these programs

with Kaira

Morning ten

3 wk · 5×/wk · 10 min/day

  • Home
  • No equipment
  • Beginner
with Kaira

Mobility basics

3 wk · 4×/wk · 10 min/day

  • Home
  • No equipment
  • Beginner

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Kneeling Ankle Rock — how to do it, muscles worked · Sport AI