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Lower Legs · Body Weight
Ankle Circles
Ankle Circles is an intermediate compound strength exercise that works the calves (lower legs). It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Calves
- Body part
- Lower Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shins · tibialis anterior
- Calves · gastrocnemius, soleus
Secondary muscles
- Shins · peroneus longus, brevis
How to do Ankle Circles
- Stand with your feet shoulder-width apart, hands at your hips.
- Lift your right foot off the floor slightly and rotate your ankle in a circular motion, making small controlled circles.
- After a set number of rotations, switch direction and rotate your ankle in the opposite direction.
- Repeat the movement with your left ankle, rotating in both directions.
Form tips
- Keep your core engaged to maintain balance and stability throughout the exercise.
- Ensure your leg remains still and only your ankle is moving to focus on the targeted muscles.
- Perform the exercise for an equal amount of time or repetitions in both directions to ensure balanced muscle development.
Ankle Circles alternatives
More calves exercises
Ankle Circles FAQ
What muscles does Ankle Circles work?
Ankle Circles mainly works the calves in the lower legs (tibialis anterior, gastrocnemius and soleus).
What equipment do you need for Ankle Circles?
None. Ankle Circles is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Ankle Circles should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Ankle Circles good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler lower legs exercises.
How many calories does Ankle Circles burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Ankle Circles?
Other exercises for the calves include Barbell Calf Jump, Resistance Band Calf Press Sitting on Chair, Jump Rope Alternating Foot and Jump Rope Basic Jump.
For developers
Use Ankle Circles in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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