Ankle Circles
Ankle Circles is a mobility – circular ankle movement exercise involving Tibialis anterior, Gastrocnemius, Soleus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Tibialis anterior, Gastrocnemius, Soleus
- Secondary muscles
- Peroneus longus, Tibialis posterior
- Exercise type
- Mobility – circular ankle movement
Exercise technique
- Support
Hold a sturdy post or wall lightly.
- Shift weight
Transfer your weight onto one leg and soften its knee.
- Lift the foot
Raise the other foot a few centimeters.
- Circle
Move your ankle by drawing a controlled circle in the air with your big toe.
- Stabilize the leg
Keep your knee and thigh as still as possible.
- Reverse
Draw circles of the same size in the opposite direction.
- Switch
Plant your foot and repeat both directions with the other ankle.
Key technique points
- Produce movement at the ankle.
- Do not tense your toes excessively.
- Turn slowly in both directions.
- Keep circle size comfortably within your range.
- Use light hand support.
- Do not involve your knee in the circle.
Common mistakes
Rotating the whole leg
Do not imitate ankle movement by rotating from the hip.
Swinging the knee
Do not enlarge the foot path by moving your knee sideways.
Fast circles
Do not swing your foot loosely instead of controlling it.
Curling the toes
Do not clench your toes to move your ankle.
Working one direction only
Do not skip reverse circles.
Unstable support
Do not balance on one leg while holding an insecure object.
Frequently asked questions
Ankle Circles: why is “Rotating the whole leg” a mistake?
Do not imitate ankle movement by rotating from the hip.
Ankle Circles: why is “Swinging the knee” a mistake?
Do not enlarge the foot path by moving your knee sideways.
Ankle Circles: why is “Fast circles” a mistake?
Do not swing your foot loosely instead of controlling it.
Ankle Circles: why is “Curling the toes” a mistake?
Do not clench your toes to move your ankle.
Ankle Circles: why is “Working one direction only” a mistake?
Do not skip reverse circles.
Ankle Circles: why is “Unstable support” a mistake?
Do not balance on one leg while holding an insecure object.
What should I focus on when doing Ankle Circles?
Produce movement at the ankle. Do not tense your toes excessively. Turn slowly in both directions. Keep circle size comfortably within your range. Use light hand support. Do not involve your knee in the circle.
Related exercises
- Knee-to-wall Ankle Mobilization
- Bent-knee Calf Stretch
- Box Jump
- Dumbbell Standing Calf Raise
- Anterior Tibialis-SMR
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.