Legs
Ankle Dorsiflexion Rocks
A foundational mobility movement designed to improve ankle range of motion and support functional squat patterns.
How to perform.
Follow the sequence — setup is half the lift.
Assume a half-kneeling position on a flat surface with your right foot forward and your left knee resting on the ground.
Place your hands on your front thigh or on the ground for balance while keeping your front heel firmly planted.
Lean your weight forward slowly, pushing your right knee over your toes as far as possible without letting the heel lift.
Hold the end range of motion for two seconds, feeling a deep stretch in the back of the ankle and calf.
Return to the starting position by rocking your weight back until your front shin is vertical.
Repeat the rocking motion for the desired number of repetitions before switching to the other leg.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the front heel to lift off the ground during the forward rock.
- Collapsing the arch of the foot inward to gain artificial range of motion.
- Rushing the tempo rather than spending time in the end-range position.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.