Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Knee-to-Wall Ankle Rock
2 sets · 8 reps · 15s rest · both sides
Rock the knee toward a wall while the heel stays grounded. Keep the foot arch from collapsing.
Steps
Face a wall with one foot in front.
Keep the front heel planted.
Drive the knee toward the wall.
Keep the knee tracking over the middle toes.
Rock back and repeat.
Cues
Heel stays planted.
Knee over toes.
Arch stays active.
Common mistakes
Letting the heel lift.
Collapsing the foot inward.
Forcing the knee into pain.
2. Adductor Rockback
2 sets · 8 reps · 15s rest · both sides
One leg out to the side, rock hips back until the inner thigh stretches. Keep the spine long.
Steps
Start on hands and knees.
Extend one leg out to the side.
Keep the foot flat or heel grounded.
Rock hips back until the inner thigh stretches.
Return forward with control.
Cues
Spine stays long.
Rock hips back.
Inner thigh stretch.
Common mistakes
Rounding the back heavily.
Twisting away from the extended leg.
Forcing a painful groin stretch.
3. Supported Squat Descent
2 sets · 5 reps · 3s hold · 20s rest
Hold a door frame or counter and slowly lower into your best squat. Pause before standing back up.
Steps
Hold a door frame or counter.
Set feet in your squat stance.
Lower slowly into your best comfortable squat.
Pause without bouncing.
Stand back up with control.
Cues
Use support.
Slow descent.
Comfortable depth.
Common mistakes
Dropping quickly into the bottom.
Forcing depth before ready.
Letting knees cave inward.
4. Deep Squat Hold
2 sets · 30s hold · 20s rest
Hold the lowest comfortable squat. Shift gently and breathe, keeping heels supported if they lift.
Steps
Lower into your comfortable squat.
Use support or elevate heels if needed.
Keep the chest relaxed and tall.
Shift gently side to side.
Breathe slowly through the hold.
Cues
Support if needed.
Heels supported.
Breathe low.
Common mistakes
Forcing heels flat when the body is not ready.
Collapsing into the lower back.
Holding through hip or knee pain.
5. Cossack Squat
2 sets · 5 reps · 20s rest · both sides
Shift into one side with the other leg straight. Use a shallow range first and keep the working heel down.
Steps
Stand with feet wide.
Shift toward one side.
Bend the working knee while the other leg stays straight.