CALVES
Ankle Circles
Ankle circles are a simple mobility drill that loosens the ankle joint and the muscles around it. Rotating the foot through its full range improves flexibility and joint control, which helps with balance and lowers injury risk. Ideal as a warm-up before lower-body training.
How to do it
- 1
Stand with feet slightly wider than shoulder-width and knees a touch bent.
- 2
Shift your weight onto one foot, using a wall or chair for balance if needed.
- 3
Lift the other foot and point the toes toward the floor.
- 4
Relax the ankle and trace slow, controlled circles with the foot.
- 5
Reverse the direction after several circles.
- 6
Switch feet and repeat on the other side.
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