Mobility · New to it
Ankle Rocks
Half-kneeling rocks that drive your front knee forward over your toes, improving ankle bend for squats and lunges.
Demo by Skye, an AI coach.
- Works
- calves; also quads
- Kit
- Mat
- Dose
- 30 seconds each side
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Half kneel with your left foot flat in front, close enough that your knee is above the ankle, hands resting on the front thigh.
While you move
- Knee forward over the little toes
- Heel stays down
- Rock in, rock out
- Smooth, no bouncing
Avoid
- Letting your heel lift
- Letting your knee cave inward
Take care if you have trouble with your knees or your ankles.