Exercise library
Ankle Dorsiflexion Rock
Calves · Mobility
Generic mobility demo. Follow the steps below for this exact exercise.
MobilityMobilityOne side at a time
A half kneeling rock forward that improves how far your knee can travel over your toes for squatting.
- Difficulty
- Very easy
- Tracking
- Measured in time
Muscles worked
Calves
Equipment
Bodyweight
How to do it
- Kneel on one knee with the other foot flat on the floor about a hand length from a wall.
- Keep that heel firmly down and your foot pointing straight ahead.
- Rock your knee forward over your toes toward the wall until you feel a stretch in the front of your ankle.
- Rock back and repeat smoothly for the set time, then switch sides.
Coaching cues
- The heel must stay down, if it lifts, move your foot closer to the wall.
- Keep the knee tracking over the middle of your foot rather than caving in.