SHIFT Fit
Half kneeling ankle rock
Half kneeling ankle rock: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Half-kneel with front foot planted.
- Move front knee forwards over toes. Keep front heel down.
- 1 set × 5 reps per side. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep front heel down.
Equipment
- mat
- wall
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 1 set × 5 reps per side. | mat, wall, full gym |
| beginner | 2 sets × 5 reps per side; 45s rest between sets. | mat, wall, full gym |
| beginner | 2 sets × 8 reps per side; 60s rest between sets. | mat, wall, full gym |
| beginner | 1 set × 8 reps per side. | mat, wall, full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Moving the whole leg instead of the ankle; forcing the knee forward; losing heel contact in the ankle rock. Exercise check: Keep front heel down.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.