ankle circles

Description:

Ankle circles are a mobility exercise aimed at improving your flexibility and range of motion in your ankle joints. This is a great warm up or rehabilitation exercise to help lubricate the joints around the ankle area.

How to Perform the Exercise:

• 1. sit in a chair or lie on your back with your foot extended
• 2. Rotate your ankle in a slow and controlled manner and starting in one direction
• 3. After completing a few circles, reverse the rotation and begin again
• 4. Once you have done the desired amount of rounds, switch feet and begin the same process.

Body Part Used:

legs

Equipment Required:

none

Primary Muscles Used:

tibialis anterior, gastrocnemius, soleus

Secondary Muscles Used:

calves, foot muscles

Alternate Exercises:

ankle alphabet, resistance band-assisted ankle circles

Form Tips:

ensure you're moving your ankle in a full range of motion, try not to have jerky motions

Common Mistakes When Performning:

moving through the movement too quickly, moving the whole leg instead of just the foot