How To Perform The Half Kneeling Ankle Mobility Drill

Improve ankle mobility with the Half Kneeling Ankle Mobility Exercise. Strengthen and enhance flexibility in your ankles, vital for stability and movement in various activities and may also reduce risk of lower back pain.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): calves, hip flexors, hamstrings

Equipment: small pillow or yoga block under knee for comfort, moderate weight (optional)

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Half kneeling position; “pull your tripod (foot)”; bring knee as far past the toe as possible; “push your tripod”

Before starting:

You can use a pillow under your knee for comfort.

1. Start in a half kneeling position, with one knee on the ground, and the other leg positioned in a lunge. This will be the working leg

2. Sense your ‘tripod’: your big toe, little toe, and heel. Press these three points into the floor firmly the entire time.

3. “Pull on your tripod”, which will engage your calf/hamstrings/feet muscles to help you draw your knee over your toes. Inhale as you do so.

4. Exhale as you “push away from your tripod” to return to the start. Continue in this fashion, attempting to get your knee further and further over your toes. Repeat for as many reps as necessary before switching sides.