Seated Ankle Circle
Improve ankle mobility with Seated Ankle Circles! A simple exercise to do anywhere to relieve stiffness.
The Seated Ankle Circle mainly works the calves / shins. No equipment needed: it uses just your bodyweight.
Optional Equipment
Seated Ankle Circle Muscles Worked
Primary
Shin (tibialis anterior)
Secondary
Upper Calf (gastrocnemius)
Seated Ankle Circle Variations and Alternatives
How to do the Seated Ankle Circle
Positioning:
Sit on the floor with your legs extended straight in front of you. You can use a yoga mat for added comfort.
Keep your back straight and shoulders relaxed.
Place your hands on the floor beside your hips for support.
Movement Instructions:
Begin by lifting your right foot a few inches off the ground.
Start making circular movements with your ankle, moving your foot in a clockwise direction.
Complete 10-15 circles in the clockwise direction.
Pause briefly, then switch to a counterclockwise direction for another 10-15 circles.
Lower your right foot back to the ground and repeat the same movements with your left foot.
After completing both feet, take a moment to relax before transitioning to your next exercise.
Tips:
Focus on controlled movements to effectively engage your ankle muscles.
Maintain a steady breathing pattern throughout the exercise.
If you're feeling tense, shake out your legs before starting the sequence.
Seated Ankle Circle FAQs
What muscles does the Seated Ankle Circle work?
The Seated Ankle Circle mainly works the calves / shins. The main muscles are the tibialis anterior.
What equipment do you need for the Seated Ankle Circle?
None. The Seated Ankle Circle is a bodyweight exercise, so you can do it anywhere.
What are some Seated Ankle Circle variations and alternatives?
Similar exercises include the Ankle Circle, Cable Seated Foot Eversion, Ankle & Foot Rotation Stretch and Resistance-Band Seated Foot Eversion.
Training calculators
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