Ankle Circles

Setup

1. 01Stand tall near a wall or rack for balance, or sit with one leg extended.
2. 02Lift one foot off the floor and let the lower leg relax.
3. 03Keep the hips and torso still so only the ankle moves.

Execution

1. 01Slowly draw the biggest circle you can with the toes, moving only at the ankle.
2. 02Complete all reps in one direction, then reverse the direction.
3. 03Keep the movement smooth and deliberate through the full range.
4. 04Switch feet and repeat.

Checkpoints

• -The circle comes from the ankle, not the knee or hip.
• -Range is full but pain free in every direction.
• -Tempo stays slow and controlled, not flicked.

Common mistakes

• -Drawing tiny fast circles with almost no range.
• -Letting the whole leg swing instead of isolating the ankle.
• -Skipping the reverse direction.