Ankle Circles tutorial
Ankle circles are a simple drill that improves ankle mobility and warms the joint before running or leg training. They help keep the ankles healthy.
How to perform
- Stand or sit and hold on to something for support.
- Lift one foot slightly off the floor.
- Rotate your ankle slowly in a full circle.
- Make the circles as large and smooth as comfortable.
- After several reps, switch direction.
- Repeat with the other foot.
Breathing: Breathe slowly and evenly.
Key tips
- Move only the ankle and keep your shin still.
- Make the circles as big as is comfortable.
- Pay attention to your balance.
Common mistakes
- Moving fast and carelessly.
- Swinging the whole leg instead of the ankle.
- Forcing the movement too hard.
Safety: If your ankle is injured or swollen, check with a doctor first. If it hurts, reduce the range of motion.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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