Mobility · Beginner

Ankle Circles

Ankle circles move the ankle joint through its full range of motion, lubricating the joint and waking up the muscles and tendons around it. They're a simple way to reduce morning stiffness, improve balance, and keep your ankles mobile enough for walking, climbing stairs, and recovering from a stumble. No equipment needed — you can do them seated or standing.

1. 01

   Stand next to a wall or sturdy chair and lightly rest one hand on it for support.

2. 02

   Shift your weight onto your left foot and lift your right foot just an inch or two off the floor.

3. 03

   Lead the movement with your big toe, drawing a slow, wide circle in the air — as big as you comfortably can.

4. 04

   Rotate through the full circle: toes pointing down, sweeping out to the side, pulling up toward your shin, then sweeping inward and back down.

5. 05

   Keep your knee and hip as still as possible — the motion comes from the ankle, not the whole leg.

6. 06

   Complete your circles in one direction, then reverse and circle the other way before switching feet.

7. 07

   Breathe steadily throughout — don't hold your breath.

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  Moving the whole leg instead of just the ankle — if your knee is swinging around, slow down and isolate the motion to below the ankle.

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  Making tiny, tight circles — if your toe barely moves, you're not getting the full benefit; aim to draw a circle the size of a grapefruit.

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  Rushing through the reps — going too fast turns this into a shake rather than a controlled rotation; slow down enough to feel each part of the circle.

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  Gripping the support too hard — a white-knuckle grip means you're relying on your arms for balance instead of building ankle stability; use just a fingertip touch.