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Ankle Circles

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Ankle Circles is a simple yet beneficial exercise that primarily targets the muscles and ligaments in and around the ankle, enhancing flexibility, strength, and overall joint health. It's an ideal exercise for individuals of all fitness levels, particularly those recovering from ankle injuries or those looking to improve their balance and agility. People would want to do this exercise because it can help prevent future injuries, improve athletic performance, and it requires no equipment, making it easy to incorporate into any workout routine.


Step-by-step guide:

  1. Lift one leg slightly off the ground, keeping it straight.
  2. Slowly start to rotate your foot in a circular motion, making sure the movement is coming from your ankle.
  3. Continue this motion for about 10 circles, then switch and rotate your foot in the opposite direction.
  4. Repeat the same steps with your other foot, ensuring you do the same number of circles in each direction for both feet.

Exercise Tips:

  • Correct Posture: Sit or lie down on a flat surface, making sure your back is straight and you are comfortable. Lift one foot off the ground and start making circles with it. Ensure that the movement is coming from your ankle and not from your leg or hip.
  • Controlled Movements: Make sure your movements are slow and controlled. Avoid jerky or fast movements as this can cause strain or injury. Start with small circles and gradually increase the size as your flexibility improves.
  • Avoid Overexertion: One common mistake is to overdo the exercise, either by making the circles too big or by doing too many repetitions. Start with 10 to 15 circles in each direction for each ankle and gradually increase as your


Can beginners do the Ankle Circles?

Yes, beginners can definitely do the Ankle Circles exercise. It is a simple and effective exercise to improve the flexibility and strength of your ankles. Here is how to do it: 1. Sit comfortably on a chair. 2. Extend one leg out in front of you. 3. Rotate your foot in a circular motion. 4. Do it 10 times clockwise, then 10 times counterclockwise. 5. Repeat the process with the other foot. Remember to do the exercise slowly and maintain control throughout the movement. If you feel any pain, stop immediately and consult with a health professional.

What are common variations of the Ankle Circles?

  • Lying Down Ankle Circles: Lie flat on your back, raise one leg and make circles with your ankle, keeping the rest of your leg still.
  • Ankle Circles with Resistance Band: Loop a resistance band around your foot and perform the ankle circles against the resistance, this will help to strengthen the muscles around the ankle.
  • Weighted Ankle Circles: While sitting or lying down, strap a small weight to your foot and perform the ankle circles, this will increase the intensity of the exercise.
  • Ankle Circles with Point and Flex: Combine the ankle circles with pointing and flexing the foot to increase the range of motion and flexibility in the ankle.

What are good complementing exercises for the Ankle Circles?

  • Toe Taps: Toe Taps work the shin muscles, which can help improve the range of motion in your ankles, complementing the mobility benefits of Ankle Circles.
  • Heel Walks: This exercise strengthens the muscles around the ankle and improves balance, complementing Ankle Circles by contributing to overall ankle stability and flexibility.

Related keywords for Ankle Circles:

  • Ankle Circles Exercise
  • Bodyweight Calf Workout
  • Calves Strengthening Exercise
  • Bodyweight Ankle Circles
  • Ankle Mobility Exercise
  • Calf Muscle Toning
  • Ankle Rotation Workout
  • Lower Leg Exercise
  • Bodyweight Exercise for Calves
  • Ankle Flexibility Training
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