Kneeling Ankle Rock
Half-kneeling with the front foot flat a hand's width from a wall, rock the front knee forward past the toes and back; the heel never lifts.
How to do it
Setup
Half-kneeling a hand's width from a wall, the front foot flat and pointing straight at it.
Steps
- Drive the front knee forward over the toes toward the wall.
- Keep the heel glued to the floor the whole way.
- Rock back and repeat at a slow, even pace.
- Move the foot back a little once the knee reaches the wall.
- Switch sides and match the time.
Common mistakes
Letting the heel lift: move the foot closer to the wall instead. Letting the knee fall inward; it travels over the middle toes. Bouncing fast: the ankle opens on slow, held reps.
Breathing
Exhale as the knee travels forward, inhale coming back.
