Exercise Library / Ankle Dorsiflexion Rock
Ankle Dorsiflexion Rock
The dorsiflexion rock moves your knee forward over your foot to improve how far your ankle bends.
Mobility & FlexibilityWhat this exercise does
The dorsiflexion rock moves your knee forward over your foot to improve how far your ankle bends. A bendy ankle helps with stairs, squats and balance.
At a glance
- Body part
- Legs – Calves & Shins
- Muscles worked
- Ankles, Calves
- Experience
- Beginner
- Equipment
- No Equipment
How to do it
- Stand facing a wall, one foot a few inches from it.
- Keep your heel on the floor.
- Bend your knee forward, trying to touch the wall.
- Return.
- Do 10 reps, then switch feet.
Common mistakes
- Lifting the heel.
- Letting the knee cave in.
- Going too fast.
Make it easier or harder
Make it easier
Place your foot closer to the wall.
Make it harder
Move your foot farther from the wall.
Keep it safe
Keep the movement gentle. Hold the wall for balance.
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- Equipment
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