Dorsiflexion from Half Kneeling with Dowel

This exercise will assist in improving ankle mobility.

Set-up: Begin in the narrow half kneeling position with a dowel in front of the 4th toe.

Action: While staying tall, take the knee outside of the dowel and drive it forward. The heel of the front foot should maintain contact with the floor. Find the end range of motion and cycle through a breath.

Return: Return to the start position and repeat. 

Related Exercises

• Deadlift Double Leg Single Arm with One KB

  This exercise shows rotational stability against an asymmetrical load and serves as a preparation for the single arm kettlebell swing.
• Leg Lock Bridge

  This exercise is focused on hip extension on one side while holding reciprocal hip flexion on the opposite side to limit lumbar spine involvement.
• Quadruped T-Spine Rotation

  This exercise increases T-Spine mobility with minimal low back involvement.
• Single leg Supported Single Arm KB Press

  This is a single arm pressing movement designed to improve upper body strength while training static motor control with assistance in the single leg stance.