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Calves · Beginner

Ankle Controlled Articular Rotation (CAR)

Slow maximal active ankle circle performed with the shin fixed to train control through dorsiflexion, inversion, plantar flexion, and eversion.

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Ankle Controlled Articular Rotation (CAR) demonstration

Exercise overview

Training details

CalvesTibialis Anterior

Equipment

Bodyweight

Sets × reps

2 × 5 / side

Rest

15 sec

How to perform it

Step-by-step instructions

  1. 01Sit or stand with one foot clear of the floor and stabilize the shin so the knee and hip remain still.
  2. 02Point the toes away, turn the sole inward, draw the toes toward the shin, and then turn the sole outward to trace a complete ankle circle.
  3. 03Move as slowly as possible through the largest pain-free range you can actively control.
  4. 04Keep the toes relaxed and avoid compensating by rotating the shin, knee, or hip around difficult portions of the circle.
  5. 05Complete the prescribed controlled rotations in one direction, reverse the direction, and then repeat with the other ankle.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionAnkle CirclesRelated variationAnkle Inversion and Eversion

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAnkle Dorsiflexion PulseComparable substituteAnkle Dorsiflexion RockComparable substituteFoam Roller Calf Roll

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