Ankle Rolls
BWBodyweightStrength
Ankle Rolls is a simple bodyweight exercise involving controlled circular rotations of the ankles in both directions while seated or standing, aimed at enhancing ankle mobility, stability, and flexibility. It primarily targets the lower leg muscles, including the calves, tibialis anterior, and surrounding stabilizers. Ideal for athletes, runners, or anyone recovering from ankle injuries to prevent sprains and improve joint range of motion.
How to Perform Ankle Rolls
- 1Sit on the floor with your legs extended straight in front of you, feet flexed, and hands placed behind you for support.
- 2Lift one foot slightly off the ground, keeping the knee straight, so only the ankle moves freely.
- 3Point your toes away from you (plantarflexion) while inhaling to prepare.
- 4Slowly roll your ankle clockwise in a full circle, moving through dorsiflexion, inversion, and eversion; exhale steadily throughout the circle.
- 5Complete 5-10 clockwise circles, maintaining control without swinging the leg.
- 6Reverse direction and perform 5-10 counterclockwise circles on the same ankle, exhaling continuously.
- 7Lower the foot, then repeat steps 2-6 on the opposite ankle.
- 8Key form tips: Keep movements slow and controlled to build strength—avoid rushing or using momentum. Stay pain-free; if you feel sharp pain, stop immediately. Engage your calf and shin muscles throughout for maximum benefit. Common mistake: Bending the knee, which reduces ankle isolation.
