Feet & ankles • mobilize

Ankle Rocks

Restores ankle access that can make squatting, stepping, and knee tracking easier to control.

Matt demonstrates half-kneeling; the book also describes a standing split stance.

English captions available (auto-generated) • Work both sides; the comfortable range may differ.

Setup

The video uses half-kneeling: pad the rear knee, place the front foot flat, and keep a stable support beside you. The book also describes a standing split-stance variation.

Key cues

Keep the heel and both sides of the forefoot connected.
Guide the knee forward in the direction of the middle toes.
Return with control, then repeat on the other side.

Let the knee travel forward while the whole foot stays connected.

Duration or repetitions

About 60 seconds / side

Easier option

Use support and a smaller forward movement.

Progression

Gradually explore more forward knee travel while keeping the heel down.

Try the starter routine Ask about this exercise