Ankle Circles

Difficulty

Beginner

Position

Standing

Type

Dynamic stretching

Sides

Both sides

Hold time

30 s per set in our routines

How to do the Ankle Circles

1. Stand tall with feet hip-width apart and hands resting by your sides or on your hips.
2. Lift one foot just off the floor, pointing your toes gently downward.
3. Draw slow circles with the lifted foot, letting the motion come from the ankle joint.
4. After several reps, reverse the direction to balance the work.

Tips

• Engage your core so your torso stays steady while the ankle moves.
• Keep a soft bend in the standing knee to stay grounded.
• Move at a tempo that lets you feel every angle of the joint.

Adjustments

• Lightly touch a wall or chair if balance needs backup.
• Make smaller circles when the ankle feels stiff.
• Perform the same motion from a seated position if standing is not accessible today.

All exercises