Ankle Dorsiflexion Rock

How to perform it

Step-by-step instructions

1. 01Set one foot flat on the floor with the toes pointing forward and the heel fully down.
2. 02Place the hands on a wall, rack, or the front knee for balance.
3. 03Drive the knee forward over the middle toes while keeping the heel glued to the floor.
4. 04Pause at the farthest comfortable point without letting the arch collapse inward.
5. 05Rock back to the start and repeat slowly before switching to the other ankle.