Omkin
App
Hamstrings & CalvesWarm-upRecovery1 × 45 s per side

Ankle Rocks

Open up ankle dorsiflexion so squats and pistols feel deeper and more stable.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Target zones
Dosage
1 × 45 s per side
Target areas
Ankles, Calves
Equipment
wall

How to do it

  1. 1Stand facing a wall in a split stance, the front foot a hand's width from the wall.
  2. 2Keep the front heel down and drive the knee forward toward the wall.
  3. 3Pause at the end of the range, then straighten and repeat in a smooth rhythm.
  4. 4Move the foot back gradually as the range improves.

BreathingExhale as the knee travels forward, inhale as you return.

CautionKeep the knee tracking over the middle toes. Stop if you feel pinching at the front of the ankle.

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Guides are general mobility education, not medical advice. Stop if you feel sharp pain, tingling or numbness.