Ankle Circles
Sit or stand and lift one foot off the ground, or cross it over the opposite knee. Slowly rotate the ankle in large, controlled circles, moving through full pointing, flexing and rolling positions. Lead with the toes and try to make the biggest circle you can without moving the shin. Do the reps in one direction, then reverse, and switch to the other ankle.
CALVES · LOWER BODY
How it is executed
- Sit or stand and lift one foot off the ground, or cross it over the opposite knee.
- Slowly rotate the ankle in large, controlled circles, moving through full pointing, flexing and rolling positions.
- Lead with the toes and try to make the biggest circle you can without moving the shin.
- Do the reps in one direction, then reverse, and switch to the other ankle.
- Muscles worked
- Calves
- Primary muscle
- Calves
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Beginner
- What it is for
- StrengthStability
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Trainerize alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Effective setAn effective set is a working set taken close enough to failure to count toward training volume, in practice within the final three or four reps.Isolation exerciseAn isolation exercise moves a single joint and concentrates the load on one muscle — the biceps curl, the triceps extension, the leg curl.Price per sessionHow much to charge per session
