Legs · Bodyweight
Ankle Rocks
How to do the ankle rocks, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand with feet hip-width apart, one foot slightly in front. Keeping heel on ground, bend front knee to move ankle through full range of motion. Switch legs and repeat.
- 1With your foot planted, gently rock your knee forward over your toes until you feel a stretch in your ankle and calf
- 2Keep your heel on the ground and move slowly to explore your ankle mobility
- 3You should feel the motion primarily around your ankle joint, not your knee
Common mistakes
- Don't let your heel lift off the ground or your knee collapse inward
- Avoid forcing the range or bouncing at the end of the movement
- Don't twist your leg or rush through the reps, control is key
Muscles worked
The ankle rocks works the biceps, triceps, forearms, upper chest, lower chest, mid chest, lats, lower back, upper traps, upper abs, lower abs, obliques, quads, glutes, hamstrings, calves, and side delts.
- BicepsSupport
- TricepsSupport
- ForearmsSupport
- Upper ChestSupport
- Lower ChestSupport
- Mid ChestSupport
- LatsSupport
- Lower BackSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Side DeltsSupport
Kovo programs the ankle rocks for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
- How to do the calf wall stretch
Last reviewed April 2026.