Wake up your foundation with approachable drills that remind your feet and ankles how to move with confidence.
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.
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.
Give your toes a wiggle, notice the lighter step, and get moving.
