Ankle Rolls Warm-up
Improves ankle mobility and circulates fluid through the lower legs.
LegsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: ankles. Secondary: calves |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 2 sets × 20s |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Lift one foot off the ground or perform seated.
- Roll the ankle in controlled circles.
- Reverse direction after several repetitions.
- Switch feet.
- Continue for the desired duration.
Coaching tips
Benefits
Improves ankle mobility and circulates fluid through the lower legs.
Common mistakes
Avoid forcing the range.
Make it harder
Increase the size of the rolls.
Make it easier
Perform smaller movements.
Breathing
Breathe steadily.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 6 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.