Half-Kneeling Ankle Rock

How to do it

1. Kneel on one knee with the other foot planted in front, shin roughly vertical, and the front foot flat.
2. Keep the front heel down and the torso tall.
3. Gently drive the front knee forward over the toes until you feel a stretch in the ankle and calf.
4. Stop before the heel lifts or the knee collapses inward.
5. Rock back to the start and repeat for the set reps, then switch sides.

Watch it performed (opens in a new tab)