Ankle circles are a foundational mobility drill where you slowly rotate your ankle through its full range of motion in clockwise and counter-clockwise circles. They warm up the ankle joint, improve proprioception, and prevent ankle injuries. They take 60 seconds and should be part of any warm-up routine.
Muscle Group
Calves
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Warms up the ankle joint
- Improves ankle proprioception
- Helps prevent ankle injuries
- Quick and accessible
- No equipment needed
- Useful for runners and lifters
How to perform
- Sit on a chair or stand with one foot lifted off the floor. Use a wall for balance if standing.
- Lift your right foot a few inches off the floor.
- Slowly rotate your right ankle in a large clockwise circle. Move only your foot — keep your shin still.
- Make the circle as large as possible. Each rotation should take 3 to 4 seconds.
- Complete 10 clockwise circles.
- Reverse direction and complete 10 counter-clockwise circles.
- Switch to the left ankle and repeat.
- Move slowly with control.