Ankle Circles Exercise Guide
Exercise Profile
- Target
- Gastrocnemius
- Equipment
- Body weight
- Body Part
- Calves
- Primary Muscle
- Gastrocnemius
- Secondary Muscles
- tibialis anterior, soleus
- Intensity
- low
- Category
- mobility
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Foot Circles, Ankle Rotations
How to: Ankle Circles
- Stand on one leg or sit if necessary.
- Lift the opposite foot off the ground.
- Move your foot in circular motions, making large circles with your ankle.
- Perform 10-15 circles in each direction before switching feet.
Common Mistakes
- Using too much force when rotating the ankle.
- Failing to keep the movements controlled and smooth.
- Neglecting to perform the exercise in both directions.
Modifications
- Perform seated if standing is difficult.
- Use a wall or chair for balance support.
Tips
- Keep your knees slightly bent while performing the circles.
- Move your ankle slowly and in a controlled manner to avoid injury.
- Perform in both directions (clockwise and counterclockwise) for balance.
Tags
calves
mobility
ankle
flexibility
rehabilitation
beginner