How to do an Ankle Circles
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Ankle Circles
Workouts with Ankle Circles
Target muscles worked
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.
- Stand with your feet a little wider than your shoulders and bend your knees slightly.
- Shift your weight to once foot and balance—use something to brace yourself, if needed.
- Pick your other foot off the ground.
- Lift your other heel off the ground and point your toes towards the floor.
- Relax your ankle and slowly move it in a circle, while keeping your toes on the floor.
- Slowly move your ankle in a circle, keeping your toes on the ground.
- Switch directions and repeat, then switch sides and repeat.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanAlternative Exercises to Ankle Circles
1. Seated Point And Flex
2.9 mSCORESWAPPED 41 TIMESSeated 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.
- Beginner
- Calves
2. Calf Raise
75 mSCORESWAPPED 39 TIMESThis 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.
- Beginner
- Calves
3. Seated Machine Calf Press
92.7 mSCORESWAPPED 23 TIMESThis 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.
- Beginner
- Calves
- Calf Raise Machine
4. Heel Press
8.4 mSCORESWAPPED 20 TIMESHeel 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.
- Beginner
- Calves
5. Forward Line Hops
10.4 mSCORESWAPPED 15 TIMESForward 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.
- Beginner
- Calves
6. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 15 TIMESStanding 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.
7. Calf Press
91.6 mSCORESWAPPED 13 TIMESThis 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.
- Beginner
- Calves
- Leg Press
8. Standing Machine Calf Press
80.3 mSCORESWAPPED 9 TIMESThis 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
9. Prone Calf Stretch
5.4 mSCORESWAPPED 8 TIMESProne 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.
- Beginner
- Calves
10. Single Leg Standing Calf Raise
72 mSCORESWAPPED 7 TIMESThis exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
- Beginner
- Calves