Ankle rock
Move the knee forward while the heel remains grounded.
How to do it
- Stand facing a wall with one foot slightly forward.
- Bend the front knee toward the wall over the toes.
- Return without lifting the heel, then switch feet.
Form check
Work through a comfortable range without collapsing the foot inward.
Make it easier
Stand closer to the wall.
Move within a comfortable range and keep breathing. Stop if a movement causes pain or you feel unwell. Ask a qualified trainer for help with unfamiliar equipment.