Ankle Circles | Illustrated Exercise Guide

Primary muscles: Ankles
Secondary muscles: Calves, feet
Equipment: No equipment

ANKLE CIRCLES INSTRUCTIONS

1. Stand upright with your feet hip width apart and your arms by your sides.
2. Shift your weight to the right leg and point your left toes down into the ground.
3. Start rotating your left foot, making small circles with your ankles.
4. Repeat the exercise with your right foot.

PROPER FORM AND BREATHING PATTERN

Start with smaller circles and then slowly increase their diameter to open up your ankle joints as much as you can. If you feel any pain or discomfort revert to smaller circles. Breathe slowly and keep the movement smooth and fluid.

EXERCISE BENEFITS

Ankle circles are a dynamic stretching exercise that opens up your ankle joints and helps release stress and tension. This exercise also improves your flexibility and warms up your feet, calves and ankles, thus preventing any exercise related injuries.

DEMONSTRATION

SETS AND REPS

Do the ankle circles exercise at the end of your warm-up period, just before you start a lower body or a full body workout. Do a set of 30-second circles with each foot, to increase joint mobility and warm up the muscles and tendons.

CALORIES BURNED

To calculate the number of calories burned doing ankle circles, enter your weight and the duration of the exercise:

RELATED DYNAMIC STRETCHES

Try these other dynamic stretches to improve joint range of motion and increase your flexibility:
Shoulder rolls
Lateral leg swings
Wrist circles
Bent over twist