Ankle Rock
The Ankle Rock mainly works the calves / shins. No equipment needed: it uses just your bodyweight.
Ankle Rock Muscles Worked
Primary
Shin (tibialis anterior)
Secondary
Upper Calf (gastrocnemius); Lower Calf (soleus)
How to do the Ankle Rock
Setup
Stand in a wide, athletic stance with feet wider than hip-width apart.
Place both hands on your hips for balance.
Movement
Shift your weight onto one leg while lifting the heel of the opposite foot, keeping the toes in contact with the ground.
Focus on driving the knee of the working leg forward over the toes to create a gentle stretch and mobility in the ankle joint.
Alternate the movement rhythmically from right to left.
Maintain an upright torso throughout the entire range of motion.
Ankle Rock FAQs
What muscles does the Ankle Rock work?
The Ankle Rock mainly works the calves / shins. The main muscles are the tibialis anterior.
What equipment do you need for the Ankle Rock?
None. The Ankle Rock is a bodyweight exercise, so you can do it anywhere.
What workout day should the Ankle Rock go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
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