Half Kneeling Lateral Weighted Ankle Mobilization
PullbilateralBeginner
Equipment Needed
Kettlebell, Dumbbell
Target Muscle Group
Full Body
Primary Goal
Flexibility
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
1. Start in a half-kneeling position with one knee on the ground and the opposite foot flat on the floor, holding a light dumbbell or kettlebell in the hand opposite your front foot. 2. Position the front foot about a foot away from a wall or other sturdy surface to allow for mobility. 3. Keeping your back straight, shift your weight forward, driving your knee toward the wall while keeping your heel on the ground. 4. Hold the weight in your opposite hand to engage your core and maintain balance as you focus on the stretch in your ankle and calf. 5. Return to the starting position and repeat for the desired number of repetitions before switching sides.",
