Ankle Woodpecker Variations

Ankle Woodpecker Variations

The woodpecker exercise is a nice way to train the calf in an eccentric fashion while also challenging ankle stability. Not demonstrated here in this video is the most basic woodpecker, where both feet are on the ground. We have jumped right into single leg woodpeckers as it is a great way to challenge ankle stability. The most important thing to do with woodpeckers that makes it an eccentric ankle exercise is to keep the knee straight! Keeping the knee and hip in a neutral position as best as possible will challenge the ankle the most in terms of stability. Start out with a forward woodpecker, then try out the two variations demonstrated that add a rotational component. If the first three exercises demonstrated are too challenging - try a double leg woodpecker or the regressions demonstrated at the end of the video.
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