Calves
Ankle CARs
The Ankle CARs is a mobility exercise with no equipment for your calves. Share of the load in the Zulta muscle model: calves (soleus) 36%, tibialis anterior 28% and calves (gastrocnemius) 24%.
How to do it
- Sit tall on a bench or chair and lift one foot off the floor.
- Hold the shin with both hands just above the ankle so it stays still.
- Point the toes down as far as they go.
- Draw the largest possible circle with the foot: turn it in, pull the toes up, turn it out and point back down.
- Move slowly for 30 to 45 seconds, reversing direction halfway, then switch feet.
Tips
- Keep the shin completely still so only the ankle moves.
- Press into the end of each range to own it.
Common mistakes
- Moving the knee or hip to draw the circle.
- Rushing through small circles.
Muscles worked by the Ankle CARs
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Driving the knee over the toes or circling the foot works dorsiflexion range: soleus and gastrocnemius lengthen while tibialis pulls.
Ankle CARs alternatives
Same equipment
Different equipment
Frequently asked questions
What muscles does the Ankle CARs work?
Mainly the calves (soleus) and calves (gastrocnemius). The tibialis anterior assist.
Is the Ankle CARs good for beginners?
Yes. The Ankle CARs is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Ankle CARs?
For example the Ankle Circle, Knee to Wall Ankle Mobilization and Banded Ankle Mobilization. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.