Legs · Mobility
Ankle Rock
The Ankle Rock mainly trains your calves.
Bodyweight
Stable
How to do it
- Split stance in front of the frame, front foot pointing straight ahead
- Slowly push your front knee forward over your toes
- The heel stays on the floor
- Hold briefly, return: then switch sides
Coach’s tip
A mobile ankle makes squats, stairs and catching yourself when you stumble easier. No forcing: each rep can go just a touch further.
Setup
Grip
Both hands on the frame
Load
Bodyweight
You need
Nothing extra
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (mobility). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Ankle Rock work?
Mainly the calves.
What can I do instead of the Ankle Rock?
For the same movement: Kneeling Hip Flexor Stretch, Supported Deep Squat Hold and Cable Belt Squat. In DCFT you swap with one tap.
DCFT
The Ankle Rock in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.