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Rocking Ankle Stretch

Rocking Ankle Stretch

The Rocking Ankle Stretch is a simple yet effective exercise that targets and strengthens the muscles around your ankles, improving flexibility and mobility in that area. This exercise can be done both at home and at the gym, making it accessible to everyone. The benefits of this exercise go beyond just ankle strength and flexibility, as it also aids in improving balance and stability. To perform the Rocking Ankle Stretch, you start by sitting on the floor or on a mat with your legs extended in front of you. Cross one ankle over the other, placing the foot on top of the opposite knee. Use your hands to gently press down on the top of your foot, flexing your ankle and feeling a stretch in the back of your calf and ankle. Hold this position for a few seconds, then release the pressure and allow your foot to rock backward, pointing the toes towards the ceiling. This will stretch the front of your ankle. Repeat this motion for several repetitions, then switch to the other side. Regularly incorporating the Rocking Ankle Stretch into your workout routine can bring numerous benefits. It can help alleviate ankle stiffness, reduce the risk of ankle sprains, and improve your overall performance in activities such as running, jumping, and even walking. Remember to start with gentle and controlled movements, gradually increasing the intensity as you feel more comfortable and flexible. Add this exercise to your fitness regimen, and you'll soon enjoy the benefits of stronger, more mobile ankles.


  • Start by sitting on the floor or a mat with your legs extended in front of you.
  • Cross your right ankle over your left ankle, placing the sole of your right foot on the outside of your left knee.
  • Place your left hand on the ground behind you for support, keeping your spine upright.
  • Slowly and gently press your right knee down towards the floor, feeling a stretch along the outside of your right ankle.
  • Hold the stretch for 15-30 seconds, focusing on maintaining a deep breath and relaxed posture.
  • Release the stretch and repeat on the other side, crossing your left ankle over your right ankle.
  • Perform 2-3 sets on each side, gradually increasing the duration of the stretch over time.

Tips & Tricks

  • Start with gentle rocking motions, gradually increasing the intensity.
  • Maintain a slow and controlled movement to avoid any strain or injury.
  • Focus on feeling the stretch in your ankles and calves.
  • Breathe deeply throughout the exercise to promote relaxation and flexibility.
  • Use your hands to support your body if needed, especially if you have limited flexibility.
  • Make sure to warm up your ankles before attempting this stretch, especially if you have any prior injuries.
  • Perform the rocking ankle stretch on a comfortable surface, such as a mat, to provide cushioning for your feet.
  • If you experience any pain or discomfort during the exercise, stop immediately and consult with a healthcare professional.
  • Add variations to the rocking ankle stretch by incorporating ankle circles or flexing and pointing your toes.
  • Incorporate this stretch into your regular stretching routine to improve ankle mobility and flexibility.


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