8 Simple But Effective Ankle Mobility Exercises

Mobility training is a huge part of a lot of people’s workout routine, but ankle mobility exercises are often overlooked, even though they are just as important as the rest. Training ankle mobility is especially important for runners or people who walk a lot because their ankles have a high chance of getting injured, and actually training ankle mobility will help avoid those injuries.

The good thing is that these exercises are not difficult to do, and they do not take a lot of energy. You can do them almost anywhere, and they are also a great way to warm up before walking or running.

Here are some of the best ankle mobility exercises:

Ankle circles

Ankle circles are great for improving ankle mobility and flexibility

How to do it:

  1. Sit or stand with your feet on the ground.
  2. Lift one foot off the ground.
  3. Rotate your ankle in a circular motion in one direction for 15-20 reps.
  4. Reverse the direction for another 10-15 rotations.
  5. Switch ankles.

Calf raises

Calf raises target the muscles in your lower legs, promoting ankle strength and stability.

How to do it:

  1. Stand with your feet hip-width apart.
  2. Lift your heels off the ground by pushing through the balls of your feet.
  3. Rise onto your toes, then lower your heels back down.
  4. Perform 15-20 repetitions to complete one set.

Downward-facing dog

Downward facing dog stretches and strengthens the ankles, calves, and hamstrings.

How to do it:

  1. Start in a straight-arm plank position.
  2. Push your hips up until you are in a triangle shape.
  3. Press your heels toward the ground so that you feel a stretch in your calves.
  4. Hold the position for 20-30 seconds.

Ankle flexion (plantar)

Ankle flexion (plantar) targets the muscles on the bottom of the foot and promotes flexibility.

How to do it:

  1. Sit on the floor with your legs extended.
  2. Point your toes foreword and bring them back.
  3. Do that for 15 to 20 reps.

Ankle flexion (dorsiflexion)

Ankle flexion (dorsiflexion) focuses on stretching the front of the ankle and improving range of motion.

How to do it:

  1. Sit on the floor with your legs extended.
  2. Point your toes toward you, and bring them back to the starting point.
  3. Do that for 15 to 20 reps.

Standing calf stretch

The standing calf stretch helps improve ankle flexibility and elongates the calf muscles.

How to do it:

  1. Stand facing a wall with your hands pressed against it.
  2. Step one foot back, keeping it straight, and bend the front knee.
  3. Keep the back heel on the ground, feeling the stretch in the calf.
  4. Hold the position for 20-30 seconds, then switch legs.


Lunges engage various muscles, including those around the ankles, to enhance stability and flexibility.

How to do it:

  1. Stand with your feet together.
  2. Take a step forward with one foot, bending the knee at a 90-degree angle.
  3. Lower your back knee toward the ground, keeping the front knee above the ankle.
  4. Push off the front foot to return to the starting position.
  5. Repeat on the other leg.

Single-leg hops

Single-leg hops are a dynamic exercise to improve ankle stability and proprioception.

How to do it:

  1. Stand on one leg with a slight bend in the knee.
  2. Hop up and down on the same leg, maintaining balance.
  3. Perform 15-20 hops, then switch to the other leg.
  4. Focus on landing softly and controlling the movement.

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