Dynamic Seated Ankle Roll

How to do it

1. Sit tall in a stable chair and rest one ankle just above the opposite knee.
2. Draw the largest comfortable circle with the forefoot, moving slowly through pointing, lifting and both side-to-side directions.
3. Keep the lower leg still so the movement comes from the ankle rather than the hip or knee.
4. Complete the circles in both directions, then repeat with the other foot.

Form cues

• Use a smaller circle if the crossed-leg position bothers the knee.
• Move slowly without forcing the end range.
• Stop for sharp pain, catching or a sense of instability.

Muscles worked

Strengthens: ankle stabilizers, intrinsic foot muscles

Related exercises