Feet & ankles / Beginner / Isolation (single joint)

Ankle Circles

A standing ankle mobility drill that circles the foot to move the ankle through its full range.

At a glance

Primary

Calves, Shins (tibialis)

Equipment

Bodyweight

Movement pattern

Ankle push-off (plantar flexion), Ankle dorsiflexion, Ankle roll-in (inversion), Ankle roll-out (eversion)

Level

Beginner

Type

Feet & ankles, Isolation (single joint), One side at a time, Mobility drill

How to do it

1. Stand on one foot next to a wall or chair for support.
2. Lift the other foot off the floor.
3. Draw slow circles with your toes in one direction.
4. Reverse direction, then switch feet.

Tips

• Move through the largest comfortable range.
• Keep the lower leg still; move only the ankle.

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