Standing Ankle Circles
Improve ankle mobility & stability with Standing Ankle Circles! A simple exercise for better balance and lower body health.
The Standing Ankle Circles mainly works the calves / shins, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Standing Ankle Circles Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Shin (tibialis anterior); Hamstrings
Standing Ankle Circles Variations and Alternatives
How to do the Standing Ankle Circles
Standing Ankle Circles
Positioning
Stand upright with your feet shoulder-width apart.
Engage your core to maintain balance.
Shift your weight to your right leg and slightly lift your left foot off the ground.
Movement
While balancing on your right leg, slowly move your left ankle in a circular motion.
Perform 10 circles in one direction (clockwise).
Switch directions and perform 10 circles (counterclockwise).
Lower your left foot back to the ground.
Repeat the same movements on your right ankle, shifting your weight to your left leg and lifting your right foot.
Complete the exercise by performing a total of 2-3 sets on each ankle.
Tips
Keep your movements slow and controlled to effectively engage the calf muscles.
Use a wall or a chair for support if you're having trouble with balance.
Focus on maintaining a straight posture throughout the exercise.
Standing Ankle Circles FAQs
What muscles does the Standing Ankle Circles work?
The Standing Ankle Circles mainly works the calves / shins, with help from the hamstrings. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Standing Ankle Circles?
None. The Standing Ankle Circles is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Ankle Circles go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Ankle Circles variations and alternatives?
Similar exercises include the Ankle Circle, Ankle Plantar Flexion, Calf Raise with Arm Internal & External Rotation and Dynamic Ankle Weight Bearing Dorsi Flexion.
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