The seated ankle stretch is a simple ankle and foot mobility drill performed sitting in a chair. It includes ankle circles, dorsiflexion (toes toward shin), plantarflexion (point toes), and ankle inversion/eversion. It improves ankle mobility, calf flexibility, and foot health for runners and athletes.
Muscle Group
Calves
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Improves ankle mobility
- Stretches the calves and shins
- Maintains foot and ankle health
- Excellent for desk workers
- Useful warm-up before running
- No equipment needed
How to perform
- Sit in a chair with both feet flat on the floor. Lift your right foot off the floor.
- Slowly rotate your right ankle in clockwise circles for 10 reps.
- Reverse and rotate counterclockwise for 10 reps.
- Then point your right toes forward (plantarflexion). Hold 2 seconds.
- Pull your right toes back toward your shin (dorsiflexion). Hold 2 seconds.
- Repeat the point-and-flex 8 to 10 times.
- Add ankle inversion (sole rolls inward) and eversion (sole rolls outward) — 5 each direction.
- Switch to the left foot and repeat.
FRONT VIEW
BACK VIEW
Calves
Primary