Mobility · Exercise instructions
Ankle Rock
Drive the knee over the toes while the heel stays down.
How to perform
SET UP. MOVE. CONTROL.
Set up: Prepare the body weight / open space and stabilize your body. Begin with light resistance.
Move: Drive the knee over the toes while the heel stays down.
Move slowly through a pain-free range without bouncing or forcing depth.
Breathing
Exhale through the effort and inhale on the return; avoid prolonged breath-holding.
Rest
Rest briefly as needed while maintaining quality and comfortable breathing.
Common mistakes
Too much load, rushed repetitions, momentum, losing alignment and ignoring pain.
Beginner option
Reduce load or range, add support, or choose a machine/body-weight variation.
Advanced option
Only after every repetition is clean, gradually add load, repetitions, duration or a pause.
When to stop
Stop immediately for sharp pain, dizziness, chest pain, unusual breathlessness or loss of control.
Next step