Step things up with a builder that layers longer holds, deeper calf work, and plenty of toe attention.
Single Leg Stand
Duration: 00:30
Test your balance by standing on one leg with calm, focused strength.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and hands on your hips.
- Engage your core, lift one foot off the floor, and extend it slightly in front of you.
- Balance on the standing leg and hold while breathing steadily.
Tips
- Keep a soft bend in the standing knee to stay stable.
Adjustments
- Lightly touch a wall or chair for support if needed.
Ankle Circles
Duration: 00:30
Mobilize each ankle with slow, juicy circles that wake up balance and prep your feet for movement.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and hands resting by your sides or on your hips.
- Lift one foot just off the floor, pointing your toes gently downward.
- Draw slow circles with the lifted foot, letting the motion come from the ankle joint.
- After several reps, reverse the direction to balance the work.
Tips
- Engage your core so your torso stays steady while the ankle moves.
- Keep a soft bend in the standing knee to stay grounded.
- Move at a tempo that lets you feel every angle of the joint.
Adjustments
- Lightly touch a wall or chair if balance needs backup.
- Make smaller circles when the ankle feels stiff.
- Perform the same motion from a seated position if standing is not accessible today.
Heel-to-Toe Rocks
Duration: 00:30
Rock from heels to toes to warm up your ankles and build foot strength.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and arms relaxed.
- Shift weight forward onto your toes to lift your heels off the floor.
- Slowly rock back onto your heels, lifting your toes.
- Keep the motion flowing back and forth in a smooth rhythm.
Tips
- Engage your core to stay balanced.
- Move steadily without abrupt shifts.
- Maintain an upright posture throughout.
Adjustments
- Hold a wall or chair for support if you feel unsteady.
- Keep the range smaller if the stretch feels intense.
- Slow down the tempo to stay in control.
Lateral Foot Rocks
Duration: 00:30
Rock side to side across your feet to strengthen ankles and wake up stabilizers.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and arms relaxed.
- Shift weight onto the outer edges of your feet, lifting the inner edges.
- Roll through center and onto the inner edges, lifting the outer edges.
- Continue rocking side to side with smooth control.
Tips
- Engage your core to stay balanced.
- Keep knees soft and avoid jerky movements.
Adjustments
- Hold a wall or chair for support if needed.
- Make the movement smaller if a full range feels intense.
- Try the same action seated if standing is uncomfortable.
Knee Circles
Duration: 00:30
Lubricate your knees with gentle circles that warm the joint before you get moving.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and place your hands on your knees.
- Bend your knees slightly and move both knees together in small circles.
- After several repetitions, reverse direction to balance the movement.
Tips
- Keep the motion smooth and controlled to respect the joint.
Adjustments
- Slow down the pace if you need extra control or confidence.
Soleus Stretch
Duration: 01:00
Bend both knees in a staggered stance to target the lower calf and ankle.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and step one foot forward.
- Bend both knees and drop your hips while keeping both heels grounded.
- Lean forward slightly until you feel a stretch in the lower calf.
Tips
- Press the back heel firmly into the floor.
- Keep your back straight and feet pointing forward.
Adjustments
- Use a wall or chair for balance support if needed.
Leaning Calf
Duration: 01:00
Lean into the wall to stretch your calves and ankles with a grounded, athletic feel.
Difficulty: Beginner
Instructions
- Stand facing a wall about an arm's length away and place your hands on it at shoulder height.
- Step one foot back with toes forward and heel planted.
- Bend your front knee while keeping the back leg straight and lean into the wall to feel the calf stretch.
Tips
- Keep your back heel anchored for the best stretch.
- Maintain a long spine and relaxed shoulders as you lean.
Adjustments
- Walk the back foot closer to the wall if the stretch feels too intense.
Toe-to-Wall
Duration: 01:00
Stretch your calves and toes by pressing the ball of your foot against a wall and leaning in.
Difficulty: Beginner
Instructions
- Stand facing a wall with hands at shoulder height for support.
- Place one foot on the wall with toes pointing up and heel on the floor.
- Keep both legs straight, lean forward, and lift your back heel to deepen the stretch.
Tips
- Aim both feet straight ahead to keep alignment.
Adjustments
- Step closer to the wall if you need a gentler stretch.
Standing Quad
Duration: 01:00
Stand tall and pull your heel toward your glute to stretch the front of your thigh and hip flexors.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart.
- Bend one knee, bringing your heel toward your glute, and grasp the ankle with both hands.
- Pull the heel gently closer while keeping knees together and hips aligned.
Tips
- Engage your core to help you balance.
- Keep the standing leg slightly bent and avoid arching your back.
Adjustments
- Hold a wall or chair if you need balance support.
- Loop a strap or towel around your foot if reaching your ankle is tricky.
- Extend your free arm to the side for extra stability.
Single Leg Calf Stretch
Duration: 01:00
Stack one foot over the other in a pike to zero in on a deep calf stretch.
Difficulty: Beginner
Instructions
- Start in tabletop, tuck your toes, and lift into a pike with hips high and legs straight.
- Lift one foot and rest it across the heel of the opposite foot.
- Press the standing heel toward the floor to feel the calf stretch and hold before switching sides.
Tips
- Distribute weight between hands and the grounded foot.
- Keep the standing heel reaching toward the floor for maximum stretch.
Adjustments
- Bend the standing knee slightly if your calves feel extra tight.
Single Leg Shin Stretch
Duration: 01:00
Sit back on one heel while the other leg steps forward to stretch your shins and ankles.
Difficulty: Beginner
Instructions
- Kneel with knees hip-width apart and arms relaxed.
- Step one foot forward, placing it flat on the floor beside the opposite knee.
- Sit back onto your rear heel, place hands on the floor behind you with fingers pointing toward your feet, and lean back to feel the stretch.
Tips
- Keep your chest lifted and spine long as you lean.
Adjustments
- Stay more upright if the stretch feels intense.
Toe Stretch
Duration: 01:00
Tuck your toes under and lean back to stretch the bottoms of your feet and toes.
Difficulty: Beginner
Instructions
- Start in tabletop with tops of your feet on the floor.
- Tuck the toes of one foot under, then lean back to sit toward your heels while pressing through your hands.
- Hold for a few breaths and switch sides.
Tips
- Spread weight evenly between both hands to control pressure.
Adjustments
- Place a folded towel under your toes if they feel tender.
Thunderbolt
Duration: 00:30
Sit back on your heels in thunderbolt to stretch your shins and ankles while encouraging calm posture.
Difficulty: Beginner
Instructions
- Kneel with knees together and tops of your feet on the floor.
- Sit back on your heels with big toes touching and heels slightly apart.
- Rest hands on thighs, palms down, and sit tall with shoulders relaxed.
Tips
- Engage your core to support the lower back.
Adjustments
- Place a cushion between your heels and hips if sitting back feels intense.
- Slide a folded blanket under your knees for extra comfort.
Toe Squat
Duration: 00:30
Sit back on tucked toes to stretch your feet and ankles while building resilience in the lower legs.
Difficulty: Beginner
Instructions
- Kneel with tops of the feet on the floor.
- Tuck your toes under and sit back on your heels to load the toes.
- Sit tall with shoulders relaxed and hands resting on your thighs while you breathe.
Tips
- Distribute weight evenly across all toes.
Adjustments
- Place hands on the floor in front of you to reduce intensity.
Set a reminder to check in on your balance again later this week and keep those ankles honest.
