Legs · Bodyweight
Ankle Circles
How to do the ankle circles, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
While seated or standing, lift one foot slightly off the ground and rotate the ankle in slow, controlled circles. Switch directions and repeat for endurance.
- 1Feel the small muscles around your ankle working as you draw smooth circles
- 2Keep your toes relaxed so you feel the movement originating from the ankle joint
- 3Maintain gentle tension, not pain, as you mobilize through each direction
Common mistakes
- Avoid jerky or rushed motions; don't use momentum
- Don't let your knee move excessively; isolate the ankle
- Avoid forcing the range beyond comfort; stop if you feel pain or popping
Muscles worked
The ankle circles works the biceps, triceps, forearms, upper chest, lower chest, mid chest, lats, lower back, upper traps, upper abs, lower abs, obliques, quads, glutes, hamstrings, calves, and side delts.
- BicepsSupport
- TricepsSupport
- ForearmsSupport
- Upper ChestSupport
- Lower ChestSupport
- Mid ChestSupport
- LatsSupport
- Lower BackSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Side DeltsSupport
Kovo programs the ankle circles for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
- How to do the calf wall stretch
Last reviewed April 2026.