Ankle Circles

A beginner stretching exercise for the calves, done with just your bodyweight.

Main muscles: Calves
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Ankle Circles

Use a sturdy object like a squat rack to hold yourself.
Lift the right leg in the air (just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it. Tip: One circle equals 1 repetition. Breathe normally as you perform the movement.
When you are done with the right foot, then repeat with the left leg.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Ankle Circles

Questions

What muscles does the Ankle Circles work?

Mainly the calves.

Is the Ankle Circles good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Ankle Circles?

Good alternatives that train the calves: Calf Stretch Elbows Against Wall, Calf Stretch Hands Against Wall, Standing Soleus And Achilles Stretch or Knee Circles.

How many sets and reps of the Ankle Circles should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).