Mobility
Ankle circles
Quick facts
- Beginner
- No equipment
- Calves
- seconds
Ankle circles finish the top-to-bottom joint warm-up. The ankle is the joint that decides whether your heels stay down in the squat, and it takes the first impact in jumps and jumping jacks. Standing on one leg, lift the other a little and circle the foot both ways; the time in the workout is per leg.
How to do it
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Stand on one leg, holding a wall or chair if you need to.
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Lift the other foot and draw circles with it — one way first, then the other.
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Pull the toes toward you and point them away a few times.
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Switch legs.
Coaching cues
- Only the foot moves
- Both directions equally
Common mistakes
- The whole leg circles instead of the foot
Breathing
Calm, even breathing.
Used in courses
Related exercises
FAQ
What are the most common mistakes in Ankle circles?
The most common ones: the whole leg circles instead of the foot. Watch for them from the first rep.
What should I focus on during Ankle circles?
Keep these cues in mind: only the foot moves; both directions equally.
How should I breathe during Ankle circles?
Calm, even breathing.
Train it inside a program
Ankle circles is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.