Ankle Circles
Ankle Circles turns pure bodyweight leverage into control through the whole range — simple enough to learn in one session.
How to do Ankle Circles
- Sit on the ground with your legs extended in front of you.
- Lift one leg off the ground and rotate your ankle in a circular motion.
- Perform the desired number of circles in one direction, then switch to the other direction.
- Repeat with the other leg.
Ankle Circles Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Ankle Circles Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Ankle Circles
Swap Ankle Circles For
Ankle Circles — Frequently Asked Questions
How do you do the Ankle Circles?
Sit on the ground with your legs extended in front of you. Lift one leg off the ground and rotate your ankle in a circular motion. Perform the desired number of circles in one direction, then switch to the other direction. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Ankle Circles work?
The Ankle Circles primarily targets the calves. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Ankle Circles should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Ankle Circles good for beginners?
Yes. The Ankle Circles is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Ankle Circles?
Try the Band Single Leg Calf Raise, Standing Calf Raise or the Dumbbell Single Leg Calf Raise. Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.
