Ankle Circles
How to do the Ankle Circles
- 1
Use a sturdy object like a squat rack to hold yourself.
- 2
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.
- 3
When you are done with the right foot, then repeat with the left leg.
How to program the Ankle Circles
Sets and reps
As an isolation movement, the Ankle Circles is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Ankle Circles is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Ankle Circles work?
The Ankle Circles primarily targets the Calves.
What equipment do I need for the Ankle Circles?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Ankle Circles should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
