How to Do Ankle Circles

Ankle Circles is a calves exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Calves

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Ankle Circles

  1. 01Stand tall or sit with one leg extended and the foot hovering off the floor.
  2. 02Point the toes forward to create maximum plantarflexion at the ankle joint.
  3. 03Rotate the foot in a wide circular motion, attempting to reach the outer limits of inversion and eversion.
  4. 04Complete the desired repetitions in one direction before reversing the circular path.
  5. 05Switch legs to ensure equal mobility development across both ankles.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Ankle Circles

Primary Stabiliser Inactive

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Primary movers

  • Calves Pushes off the ground through the ankle.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Perform the rotation slowly to ensure the movement comes from the talocrural joint rather than shifting the entire tibia.

Same coaching engine used inside the A90 app

05 / FAQ

Ankle Circles questions

What muscles does Ankle Circles work?

Ankle Circles is catalogued as a calves exercise in A90 Training Club, with the calves as its primary muscle group.

How do you do Ankle Circles correctly?

Stand tall or sit with one leg extended and the foot hovering off the floor. Point the toes forward to create maximum plantarflexion at the ankle joint. Rotate the foot in a wide circular motion, attempting to reach the outer limits of inversion and eversion. Complete the desired repetitions in one direction before reversing the circular path. Switch legs to ensure equal mobility development across both ankles.

What is the A90 coach tip for Ankle Circles?

Perform the rotation slowly to ensure the movement comes from the talocrural joint rather than shifting the entire tibia.

Is Ankle Circles suitable for beginners?

Ankle Circles is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Ankle Circles?

No. Ankle Circles is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes ankle circles into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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