Mueff / Moves / Knee-to-wall rock
How to do a knee-to-wall rock
Face a wall, front foot a hand’s width away, back knee down.
- Keep your front heel flat on the floor.
- Rock your knee forward to touch the wall.
- Rock back, and slide the foot back if it’s easy.
What it works
You should feel it in your ankle and calf. Mobility and stretch move, easy level, for the ankles and calves.
- Coach's cue
- Heel down, knee to the wall
- In a Medium session
- 2 × 10 each side
- Equipment
- A wall
- Level
- Easy
- Type
- Mobility and stretch
- Works
- ankles, calves
Moves like this
Cat and cowEasy · no gearOpen bookEasy · no gearTowel hamstring stretchEasy · a towelWall angelsEasy · a wallFoam rollEasy · foam rollerSun salutationMedium · yoga matCrescent lunge flowEasy · yoga matRoll the upper backEasy · foam rollerRoll the quadsEasy · foam rollerRoll the outer thighMedium · foam rollerRoll the glutesEasy · foam rollerRoll the latsEasy · foam rollerRoll the calvesEasy · foam rollerChest opener on the rollerEasy · foam rollerNeck side stretchEasy · no gearNeck turnEasy · no gearLevator stretchEasy · no gearChin tuckEasy · no gearDoorway chest stretchEasy · a wallCross-body shoulder stretchEasy · no gearArm circlesEasy · no gearThread the needleEasy · no gearOverhead triceps stretchEasy · no gearWrist stretchEasy · no gearWall lat stretchEasy · a wall or a chairChair back extensionEasy · a chairChild’s poseEasy · no gearCobraEasy · no gearDownward dogMedium · no gearWorld’s greatest stretchMedium · no gearLying spinal twistEasy · no gearPigeonMedium · no gear90/90 hip switchMedium · no gearFigure fourEasy · no gearButterflyEasy · no gearFrog stretchHard · no gearHip circlesMedium · no gearHappy babyEasy · no gearLizard lungeMedium · no gearCouch stretchHard · a wall or a chairStanding quad stretchEasy · no gearWall calf stretchEasy · a wallSeated forward foldEasy · no gearDeep squat holdMedium · no gearLeg swingsEasy · a wallBox breathingEasy · no gearLegs up the wallEasy · a wallBack stretch over the ballEasy · stability ballSide stretch over the ballEasy · stability ballStrap chest stretchEasy · suspension straps
In the app, every session fits your time, your gear and your level.
Get Mueff free on iPhoneFree to start. Apple Watch with Mueff+.