This exercise helps you loosen your glutes by rolling it slowly over a foam roller.
Open Half Kneeling Ankle Mobility With KB
This exercise helps you improve ankle bend from an open kneeling position, using a kettlebell's weight to ease your knee forward.
- Starting Position:
- Open Half Kneeling
Start: Kneel on one knee directly under that hip, lower leg pointing straight back. Turn your other leg out to the side so the foot sits under the knee, making a right angle with the down leg. Hold a kettlebell in both hands over the front foot.
Action:
Let the weight of the bell slowly pull your knee forward over your toes.
The knee tracks over the middle of the foot — don't let it drift in toward the big toe. If you can't control that, move the front foot forward and out of the right angle.
Stay tall: one line from ear to shoulder to hip to down knee.
Pulse gently at the end of your range, then return to the start. Switch sides.
Feel: You should feel a stretch low in the calf and ankle. If the heel lifts or the knee caves inward, you've gone past today's range.
Related Exercises
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This exercise helps you loosen your shoulders and build core control by circling a kettlebell around your head while kneeling on one knee.
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This exercise helps you loosen the outside of your lower leg with a massage stick for a freer, steadier ankle.
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This exercise helps you loosen the front of your thighs by rolling it slowly over a foam roller.