balance pattern · low impact
Supported ankle rock
Ankles · Calves
Equipmentchair · none
Positionsupported
Spacesmall
Levelbeginner · returning · intermediate
Set up and move
- Stand behind a stable chair with feet comfortably apart.
- Rise onto the balls of your feet, lower, then gently rock toward your heels.
- Use the chair only as much as needed.
Three useful cues
- Move slowly
- Stay tall
- Keep a clear floor
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Rushing the weight shift
- Pulling hard on the chair
Make it easier
Reduce the demand.
Perform only the heel raise with both hands supported.
Make it harder
Add one challenge.
Use fingertip support or pause at each end.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.