How to do the Ankle Rocks
Step by step
- Stand in a short split stance or half-kneel with the front foot flat.
- Keep the front heel glued down and drive that knee forward over the toes.
- Rock back to the start, then repeat with an easy, gentle rhythm.
- Move at a relaxed pace and take short breaks whenever you need - this should warm you up, not wear you out.
- Switch sides after your reps.
The thing people get wrong
Keep the heel down the whole time - if you feel a sharp pinch in the front of the ankle, ease off the range.
Coaching cue
Drive the knee straight out over your middle toes, not letting it drift inward.
Muscles worked
- Primary: Calves, Hips
- Secondary: Quads
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.