Ankle circles are a bodyweight exercise that targets the calves and ankle stabilizers. This movement involves rotating the ankle in a circular motion while seated, helping to improve mobility and flexibility in the ankle joint.
Also Works
Ankle Stabilizers
How to Perform
1
Sit on the ground with your legs extended in front of you.
2
Lift one leg off the ground and rotate your ankle in a circular motion.
3
Perform the desired number of circles in one direction, then switch to the other direction.
4
Repeat with the other leg.
Pro Tips
•Make the circles as large as possible to move the ankle through its full range of motion in every direction.
•Perform the circles slowly and deliberately, spending extra time in any direction that feels restricted.
•Do 10-15 circles in each direction per ankle for a thorough warm-up.
Common Mistakes
•Moving the entire leg from the knee instead of isolating the rotation at the ankle joint.
•Making tiny circles that do not challenge the full range of motion.
•Rushing through the circles without paying attention to stiff or painful points in the range.