Ankle Rocks

Ankle dorsiflexion drill rocking the knee over the toes to improve squat and lunge depth

Difficulty

Beginner

Primary muscles

Calves

Secondary muscles

Quadriceps

Equipment

None — bodyweight

Sides

One side at a time

How to do it

Kneel in a half-kneeling position with your front foot flat on the floor. Keeping your heel down, rock your knee forward over your toes as far as comfortable, then rock back. Repeat for reps, then switch legs