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Ankle Circles
Bodyweight mobility exercise rotating the foot in circles to enhance ankle flexibility and stability in calves, soleus, and surrounding muscles; ideal for warmups, rehab, and injury prevention.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit in a chair with feet flat on the floor. Extend one leg straight out, keeping the knee slightly bent.
- Lift one foot off the ground.
- Point toes downward.
- Rotate ankle clockwise in a full circle for 10-15 reps.
- Reverse direction for counterclockwise circles.
- Keep upper leg still.
- Switch legs and repeat.
Coaching Tips
Form Cues
- Move slowly and controlled.
- Isolate ankle joint.
- Make largest possible circles.
- Keep leg stable.
Breathing
Inhale during the circle and exhale at the starting point; breathe smoothly.
Tempo
3-0-3
Range of Motion
Full ankle circumduction from pointed toes through dorsiflexion, inversion, eversion, and plantarflexion without knee or hip movement.
Safety
Safety Notes
- Stop if pain occurs
- Avoid forcing motion
- Use support for balance if standing
- Consult doctor post-surgery
Spotting
Not required; self-supported mobility exercise.
Common Mistakes
- Jerky movements
- Knee or hip swaying
- Incomplete range
- Rushing the circles
When to Avoid
- Acute ankle injury
- Recent surgery
- Severe pain or swelling
Flexibility Needed
- Basic ankle range without restriction
Also known as
Foot Circles, Ankle Rotations, Ankle Circumduction
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