Warm-up · Beginner

Ankle Circles

Ankle circles move the ankle joint through its full range of motion, lubricating the joint and waking up the surrounding muscles before activity. They take less than two minutes and can meaningfully reduce stiffness, especially first thing in the morning or before walking and standing exercises. Healthy ankles are a foundation for balance and safe movement — this simple drill helps keep them that way.

1. 01

   Stand next to a wall, countertop, or sturdy chair and 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 circle with your big toe, as if you're slowly drawing a tennis ball-sized circle in the air.

4. 04

   Move only your ankle — keep your knee and hip as still as possible.

5. 05

   Rotate slowly and smoothly in one direction for your full set of reps, then reverse direction for the same count.

6. 06

   Breathe normally throughout — there's no need to hold your breath.

7. 07

   Lower your foot, then repeat the whole sequence on the other side.

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  Rotating the whole leg instead of just the ankle — if your knee is swinging around, slow down and focus the movement below the ankle bone.

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  Making tiny, tight circles — if your circle is smaller than a golf ball, you're not getting the full benefit; aim for a smooth, generous arc.

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  Rushing through the reps — going fast turns this into a twitch instead of a mobility drill; one slow, controlled circle should take about two seconds.

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  Gripping the support too hard — a white-knuckle grip means you're relying on your arms for balance rather than building it; use just a fingertip touch when you can.