A half-kneeling or standing drill that rocks the knee forward toward a wall over the toes to improve ankle dorsiflexion.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Facing a wall in a split stance or half-kneeling, with the front foot a few inches from the wall.
Keep the front heel flat on the floor.
Drive the front knee forward over the middle toes toward the wall.
Pause briefly at the end range, then return.
Move the foot farther back as touching the wall becomes easy; switch sides after the reps.
Breathing: Exhale as the knee moves forward and inhale as you return.
Heel stays down
Knee tracks over the second and third toes
Smooth rocks, no bouncing
Heel lifting off the floor
Knee collapsing inward
Arch of the foot collapsing
Expect a stretch at the back of the ankle; stop if you feel a pinch at the front of the ankle.