Ankle Circles: A Seated Mobility Move for Stiff Ankles
Movement card
| Body area | Legs and ankles |
|---|---|
| Also called | ankle rotations |
| Works | ankles, lower legs |
| Type | Mobility |
| Position | Seated |
| Hold | Not a hold |
| Reps | 5 to 10 |
| Sets | 1 |
| Sides | Each side |
| How often | A few times throughout the day, especially during long periods of sitting. |
| Equipment | None, chair |
| Office visibility | Low |
Ankle circles are a simple mobility exercise you can do while seated. The movement involves lifting one foot off the floor and slowly rotating your ankle in a circular motion, first in one direction and then the other.
People who sit for long periods often use this movement to address stiffness in their ankles. It’s a straightforward way to introduce some gentle motion into the lower legs without leaving your chair.
What the ankle circles works
This movement focuses on the ankle joint and the muscles in the lower leg. The primary goal is to move the ankle through its range of motion. It helps to mobilize the joint and engage the surrounding muscles.
How to do it
Starting position: Sit in a chair with your back supported and feet flat on the floor.
- Lift one foot slightly off the floor, extending your leg if needed.
- Slowly rotate your ankle to draw a large circle with your big toe.
- Move in one direction for the target number of repetitions.
- Reverse the direction and repeat the circles.
- Lower your foot and switch to the other side.
What you should feel
You should feel a gentle stretch and movement within your ankle joint as you make the circles. The motion should be smooth and controlled. This exercise should not cause any sharp, shooting, or sudden pain.
Common mistakes
- Moving too quickly.
- Moving the entire leg from the hip or knee.
- Making very small, jerky circles.
Make it easier or harder
- Easier: Make smaller circles.
- Easier: Move more slowly.
- Harder: Try to draw the letters of the alphabet in the air with your big toe.
- Harder: Make larger, more deliberate circles.
Fitting it into a desk day
Ankle circles are a low-visibility exercise that can be done discreetly under your desk during meetings or while on calls. Moving your ankles this way can help them feel less stiff after long periods of inactivity. You can fit a set in between tasks throughout the day.
Quick questions
How many ankle circles should I do?
Aim for five to ten circles in each direction on each foot. You can do a set a few times throughout the day, especially when you have been sitting for a while.
What if I feel clicking in my ankle?
Some clicking or popping sounds without pain can be normal. However, if any sound is accompanied by sharp, shooting, or sudden pain, you should stop the exercise.
How can I make ankle circles more challenging?
To make the movement harder, try to draw larger, more deliberate circles with your big toe. You can also try drawing the letters of the alphabet in the air with your foot.
When to see a doctor or physio
While this is a gentle movement, pay attention to how your body feels. Stop the exercise if you experience specific symptoms, and consider consulting a doctor or physical therapist for guidance.
- Sharp, shooting, or sudden pain in your ankle or foot.
- Painful clicking or popping sounds in the joint.
Skip it or ask first if:
- You have a recent ankle sprain or injury.
- You have had recent surgery on your foot or ankle.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.