How to do the Knee-to-Wall Ankle Rock
Step by step
- Stand facing a wall with one foot a few inches back from it.
- Keeping the heel flat, drive that knee forward to touch the wall over the toes.
- If it touches easily, slide the foot back and try again for more range.
- Return and repeat at an easy pace, then switch sides.
- Take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
The heel must stay down - if it lifts to reach the wall, move the foot closer so the ankle does the real work.
Coaching cue
Track the knee straight over your middle toes and do not let it drift inward.
Muscles worked
- Primary: Calves, Hips
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.