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Calves · Beginner

Ankle Circles

Gentle ankle range-of-motion drill circling the foot in both directions without forcing maximal active range.

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Ankle Circles demonstration

Exercise overview

Training details

CalvesTibialis Anterior

Equipment

Bodyweight

Sets × reps

2 × 10 / side

Rest

15 sec

How to perform it

Step-by-step instructions

  1. 01Sit, stand with support, or lie down with one foot free to move.
  2. 02Keep the shin and knee still so the movement comes from the ankle.
  3. 03Circle the foot slowly through a comfortable range, moving through pointing, inward turning, flexing, and outward turning.
  4. 04Make each circle smooth and controlled without forcing or snapping through a stiff or uncomfortable position.
  5. 05Complete the prescribed circles, reverse 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.

Harder progressionAnkle Controlled Articular Rotation (CAR)Related 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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