Calves
Ankle Circle
The Ankle Circle 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 with both feet on the floor.
- Lift one foot a few centimetres off the floor.
- Rotate the foot in slow, smooth circles for 15 to 20 seconds.
- Reverse the direction for another 15 to 20 seconds, breathing steadily.
- Lower the foot and switch sides.
Tips
- Lead the circle with the big toe.
- Keep the lower leg relaxed and still.
Common mistakes
- Swinging the whole leg instead of turning the ankle.
- Making the circles tiny and fast.
Muscles worked by the Ankle Circle
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 Circle alternatives
Same equipment
Different equipment
Frequently asked questions
What muscles does the Ankle Circle work?
Mainly the calves (soleus) and calves (gastrocnemius). The tibialis anterior assist.
Is the Ankle Circle good for beginners?
Yes. The Ankle Circle 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 Circle?
For example the Ankle CARs, 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.