Ankle Circles being performed with proper form

How to do an Ankle Circles

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
48,197
Popularity Rank
613th
Difficulty
Beginner
Calves Strength
85 mSCORE 22nd
Equipment Required
    Bodyweight-only

Workouts with Ankle Circles

    Target muscles worked

    Primary Muscles
    Calves
    Secondary Muscles
    None

    Instructions for Proper Form

    Ankle Circles are an isolation exercise that targets the ankles and lower legs. This exercise involves rotating the ankle in a circular motion, which can help improve ankle mobility and stability. It's a simple yet effective movement, great for warming up before lower body workouts or for anyone looking to enhance ankle flexibility and reduce the risk of injuries.

    1. Stand with your feet a little wider than your shoulders and bend your knees slightly.
    2. Shift your weight to once foot and balance—use something to brace yourself, if needed.
    3. Pick your other foot off the ground.
    4. Lift your other heel off the ground and point your toes towards the floor.
    5. Relax your ankle and slowly move it in a circle, while keeping your toes on the floor.
    6. Slowly move your ankle in a circle, keeping your toes on the ground.
    7. Switch directions and repeat, then switch sides and repeat.

    Alternatives & Variations to Ankle Circles

    Filter By

    1. 1. Calf Raise

      Photo of Calf Raise being performed
      75 mSCORESWAPPED 41 TIMES

      This bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.

    2. 2. Seated Point And Flex

      Photo of Seated Point And Flex being performed
      2.9 mSCORESWAPPED 40 TIMES

      Seated Point and Flex is an isolation exercise that primarily targets the calves and lower legs. By positioning yourself on a bench or chair, you eliminate the need for balance, allowing you to focus on the movement. This is a great exercise for improving flexibility and strength in the calves, making it a beneficial addition to any lower body or flexibility routine.

    3. 3. Ankle Circles

      Photo of Ankle Circles being performed
      1.4 mSCORESWAPPED 22 TIMES

      Ankle Circles are an isolation exercise that targets the ankles and lower legs. This exercise involves rotating the ankle in a circular motion, which can help improve ankle mobility and stability. It's a simple yet effective movement, great for warming up before lower body workouts or for anyone looking to enhance ankle flexibility and reduce the risk of injuries.

    4. 4. Seated Machine Calf Press

      Photo of Seated Machine Calf Press being performed
      92.7 mSCORESWAPPED 22 TIMES

      This exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.

    5. 5. Heel Press

      Photo of Heel Press being performed
      8.4 mSCORESWAPPED 19 TIMES

      Heel Press is an isolation exercise that primarily targets the glutes and hamstrings. This exercise involves extending your leg by pressing through your heel, which helps to better isolate the targeted muscles. The pressing action emphasizes muscle engagement and can help build strength and muscle mass in the glutes. It's a great addition for anyone looking to improve their lower body workouts with a focus on glute activation.

    6. 6. Forward Line Hops

      Photo of Forward Line Hops being performed
      10.4 mSCORESWAPPED 15 TIMES

      Forward Line Hops are a plyometric exercise that primarily targets the calves and lower body muscles while improving coordination and agility. This bodyweight movement involves hopping forward over a line repeatedly, making it an excellent addition for athletes looking to enhance their quickness and explosive power. It’s a simple yet effective drill for developing speed and lower body endurance.

    7. 7. Calf Press

      Photo of Calf Press being performed
      91.6 mSCORESWAPPED 14 TIMES

      This exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.

    8. 8. Standing Dumbbell Calf Raise

      Photo of Standing Dumbbell Calf Raise being performed
      83.1 mSCORESWAPPED 13 TIMES

      Standing Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.

    9. 9. Prone Calf Stretch

      Photo of Prone Calf Stretch being performed
      5.4 mSCORESWAPPED 9 TIMES

      Prone Calf Stretch is an isolation stretch that targets the calf muscles. This stretch involves lying face down and pulling your toes towards your shin to elongate the calf. It's an excellent way to improve flexibility and relieve tension in the calf muscles. This is particularly beneficial post-workout to aid recovery and reduce muscle soreness.

    10. 10. Standing Machine Calf Press

      Photo of Standing Machine Calf Press being performed
      80.3 mSCORESWAPPED 9 TIMES

      This exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine gives you more control over your resistance, allowing you to better control the weight you’re moving. It’s an effective exercise for building muscle mass and developing strength in your calves.

      • Intermediate
      • Calves
      • Calf Raise Machine