Demo & instructions
Ankle Circle
Also known as: Ankle Rotation, Ankle Roll
Instructions
Slow, full circles of the foot from the ankle, in both directions, standing or seated. It warms the ankle joint and the calf before anything that involves running, jumping or squatting deep.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–15 reps
Setup
- 1Sit, or stand on one leg holding a wall, and lift the other foot a little off the floor.
Execution
- 1Draw the biggest circle you can with the toes, moving only the ankle.
- 2Complete the reps in one direction, then reverse the circle.
- 3Repeat on the other foot.
Breathing
Relaxed, natural breathing.
Form cues
- Big, slow circles
- Move the ankle, not the leg
- Both directions
Common mistakes
- Swinging the whole leg to make the circle.
- Rushing through small circles.
Target
How much of each set every muscle carries.
Primary
- Calves100% share of the work
Equipment
No equipment needed
Just you and a little floor space.
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
