Ankle Circles

Also called ankle rotations, ankle rolls and ankle mobility.

Works

Calves

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Use a sturdy object like a squat rack to hold yourself.

1. Lift the right leg in the air (just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it. Tip: One circle equals 1 repetition. Breathe normally as you perform the movement.
2. When you are done with the right foot, then repeat with the left leg.

Cues

• Hold a rack, lift one foot.
• Draw big circles with the big toe.
• 10 each way, then switch.
• Move only the ankle.

Common mistakes

• Tiny, rushed circles.
• Moving the whole leg.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.