Demo & instructions
Ankle Dorsiflexion Rock
Also known as: Half-Kneeling Ankle Rock, Knee-Over-Toe Ankle Rock
Instructions
A half-kneeling drill where the front knee glides forward over the toes while the heel stays down. It moves the ankle through its bending range, which is useful before squats and lunges.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–15 reps
Setup
- 1Kneel on one knee with the other foot flat on the floor in front of you, a pad under the back knee if you like.
- 2Point the front foot straight ahead and rest your hands on the front thigh.
Execution
- 1Shift your weight forward so the front knee travels over the middle of the foot.
- 2Go as far as you can while the front heel stays firmly on the floor.
- 3Pause for a moment, then rock back to the start.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
