Seated Ankle Circles

CalvesChair

A gentle exercise to improve ankle mobility and activate the foot muscles. Done seated on a chair one leg at a time, it is perfect for a warm-up.

How to do it

1Sit tall on a chair and lift one foot slightly off the floor, extending it forward.

2Start rotating your ankle in a smooth circle, using a comfortable range of motion.

3Complete the target number of circles clockwise, keeping a steady pace.

4Perform the same number of rotations counterclockwise.

5Lower your leg and repeat the movement on the other side.

Common mistakes

Rotating your entire leg from the hip instead of isolating the movement at the ankle.

Rushing through the circles, which reduces control and joint engagement.

Tensing your shoulders and neck while performing the movement.

Breathing

Breathe smoothly and deeply throughout the exercise; do not hold your breath.

Make it harder or easier

To scale down, keep your heel resting on the floor; to scale up, draw the largest circles possible at a very slow, controlled pace.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.