Ankle Circles
Rotating one foot slowly through circles in both directions to warm up the ankle joint and lower leg.
Primary muscles
- Tibialis Anterior
- Calves (Gastrocnemius)
Secondary muscles
- Soleus
- Sets
- 1
- Reps
- 8–10 per direction per side
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Standing on one leg holding a support, or seated with one foot lifted off the floor.
Lift one foot slightly off the floor.
Slowly draw the biggest circle you can with your toes.
Complete the reps in one direction, then reverse.
Switch to the other ankle.
Breathing: Breathe naturally throughout.
Coaching tips
Move only the ankle
Slow, full circles
Point and pull fully at each end
Common mistakes
Moving the whole leg instead of the ankle
Rushing small circles
Losing balance from leaning
Safety notes
Hold a support if balance is a challenge.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.