Lying Ankle Circles

Difficulty

Beginner

Position

Floor

Type

Dynamic stretching

Sides

Both sides

Hold time

30 s per set in our routines

How to do the Lying Ankle Circles

1. Lie on your back with legs extended and arms relaxed by your sides.
2. Bend one knee, pull it toward your chest, and hold the thigh with both hands.
3. Draw slow circles with your foot, rotating through the ankle and changing directions every few reps.

Tips

• Isolate the movement to the ankle while keeping hips and knees quiet.
• Make the circles smooth and controlled for best results.

Adjustments

• Rest the leg on the floor and circle the ankle if holding it up feels intense.

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