PlanWorkouts

Exercise 1368 · REF uL9CsKm

Ankle Circles exercise animation

Ankle Circles

Category
Lower Legs
Equipment
Body Weight
Target
Calves

Ankle circles are less about building strength and more about keeping the joint moving through its full range, which matters more than people realize given how much ankle mobility affects squat depth and calf raise range. It's a warm-up move, not a training stimulus on its own. Go slow enough to feel where the range gets tight rather than rushing through the rotation.

How to Do the Ankle Circles

  1. Sit on the ground with your legs extended in front of you.
  2. Lift one leg off the ground and rotate your ankle in a circular motion.
  3. Perform the desired number of circles in one direction, then switch to the other direction.
  4. Repeat with the other leg.

Muscles Worked

The Ankle Circles primarily targets the Calves, with Ankle Stabilizers as the primary synergist muscle group.

More Lower Legs Exercises

Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Band Single Leg Reverse Calf Raise Band Single Leg Reverse Calf Raise Band · Calves Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves

More Calves Exercises

Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Standing Calf Raise Barbell Standing Calf Raise Barbell · Calves Barbell Standing Leg Calf Raise Barbell Standing Leg Calf Raise Barbell · Calves Barbell Standing Rocking Leg Calf Raise Barbell Standing Rocking Leg Calf Raise Barbell · Calves Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise Body Weight · Calves Box Jump Down With One Leg Stabilization Box Jump Down With One Leg Stabilization Body Weight · Calves

Equipment Alternatives

Don't have body weight? These target the same calves with different equipment.

Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves Cable Standing Calf Raise Cable Standing Calf Raise Cable · Calves

FAQ

What muscles does the Ankle Circles work?
The Ankle Circles primarily targets the calves, with the ankle stabilizers as the main supporting muscle group.
What equipment do I need for the Ankle Circles?
The Ankle Circles is done with no equipment — just body weight.
What's a good alternative to the Ankle Circles?
If you don't have access to the space or setup it needs, the Assisted Lying Calves Stretch targets the same calves using assisted instead.