How to Do Ankle Rotations
A beginner-friendly lower body mobility exercise that primarily targets the ankles and surrounding stabilizer muscles, helping to improve joint mobility, enhance balance, and reduce the risk of lower leg injuries.
Exercise Details
Level
Beginner
Primary Skill
Mobility
Required Equipment
Yoga MatMuscles
Primary
Quadriceps
Correct Form
1. Stand with feet shoulder-width apart and your arms relaxed by your sides.
2. Shift your weight to the right leg, lift your left foot's heel to point the toes down.
3. Rotate your left leg from the hip to make circles with your left ankle and foot.
4. Move your ankle in towards the middle, then forward, out, back, and repeat.
2. Shift your weight to the right leg, lift your left foot's heel to point the toes down.
3. Rotate your left leg from the hip to make circles with your left ankle and foot.
4. Move your ankle in towards the middle, then forward, out, back, and repeat.
Common Mistakes
Keep the movements smooth and controlled, avoiding any jerky motions.
Pro Tips
1. Breathe slowly, and find your range of motion.
2. Put your arms on your hips or by your sides for balance.
2. Put your arms on your hips or by your sides for balance.
