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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Sit tall on a bench or mat and rest one ankle across the opposite thigh.
- 02Support the heel with one hand and hold the forefoot gently with the other.
- 03Pull the toes toward the shin through a comfortable dorsiflexion range without twisting the knee.
- 04Ease the foot away, then guide it through slow flexion, extension, or small circles as assigned.
- 05Return to neutral under control, complete the repetitions, and switch ankles.
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Variations
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