How to do the Ankle Circles
Ankle Circles is a beginner single-joint isolation pushing exercise targeting the Calves in the Lower Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Ankle Stabilizers.
Ankle Circles demonstration · © GymiaFit
Ankle Circles at a glance
- Primary muscles
- Calves
- Secondary muscles
- Ankle Stabilizers
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Ankle Circles step by step
- 1Sit on the ground with your legs extended in front of you.
- 2Lift one leg off the ground and rotate your ankle in a circular motion.
- 3Perform the desired number of circles in one direction, then switch to the other direction.
- 4Repeat with the other leg.
A free workout that uses it
Ankle Circles — questions
What muscles does the Ankle Circles work?
The Ankle Circles primarily targets the Calves. It also recruits the Ankle Stabilizers as secondary movers.
What equipment do I need for the Ankle Circles?
None — the Ankle Circles uses your bodyweight only, so it works at home with nothing but floor space.
Is the Ankle Circles suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Ankle Circles?
Bodyweight Standing Calf Raise, Calf Push Stretch With Hands Against Wall, Calf Stretch With Hands Against Wall train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Ankle Circles demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.