How to do Lateral Foot Rocks
StandingFlowing movementBeginner
Lateral Foot Rocks is a standing flowing stretch for your calves, feet and ankles.
Step by step
- 1Stand with feet hip-width apart and hands at your sides.
- 2Shift weight to the outer edges of your feet, lifting the inner edges.
- 3Then shift weight to the inner edges, lifting the outer edges.
- 4Repeat this rocking motion side to side steadily.
What you should feel
Small and gentle… no rush.
Form tips
- Engage your core for better balance. Move smoothly without jerking. Keep knees slightly bent and relaxed.
- Feel your ankles soften.
- Let your knees stay soft.
Make it easier
Hold onto a chair if your balance feels unsteady.
Coming out of it
Come back to flat feet… and be still.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Lateral Foot Rocks with a coach
In BendEase, a voice coach talks you into Lateral Foot Rocks, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your calves and feet.
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