How to do the Ankle Circles
Step by step
- Sit or stand and lift one foot slightly off the floor.
- Point your toes and begin tracing a slow, wide circle with the foot.
- Move only at the ankle, making the circles as large as comfortable.
- Complete your reps, then circle the same foot the other direction.
- Set the foot down and repeat with the other ankle.
The thing people get wrong
Keep the movement at the ankle and go slowly for full range - rushing turns it into a tiny wobble that does little.
Coaching cue
Pretend your big toe is a pencil and draw the biggest circle you can.
Make it easier or harder
- Easier: Sit down so you do not have to balance while the foot moves.
- Harder: Do them standing on the other foot without holding on.
Muscles worked
- Primary: Calves
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.