ankle dorsiflexion rocks
The ankle dorsiflexion rocks is a beginner none (bodyweight) exercise that works the Legs, Quads, Hamstrings, Glutes, Calves. Follow the steps below or watch the demonstration.
Target musclesLegs, Quads, Hamstrings, Glutes, Calves
EquipmentNone (Bodyweight)
LevelBeginner
How to do the ankle dorsiflexion rocks
- Move your knee forward, keeping your heel on the ground. Hold the position for a couple of seconds and return to the starting position.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach — not yet individually reviewed by a certified trainer.