Ankle Pumps: A Simple Movement for Calves and Lower Legs
Movement card
| Body area | Legs and ankles |
|---|---|
| Also called | ankle pumps |
| Works | ankles, calves, lower legs |
| Type | Mobility |
| Position | Seated |
| Hold | 1 to 2 seconds |
| Reps | 10 to 15 |
| Sets | 1 |
| Sides | Both sides together |
| How often | A few times throughout the day, especially during long periods of sitting. |
| Equipment | None |
| Office visibility | Low |
Ankle pumps are a simple mobility movement you can do while seated in your chair. The exercise involves lifting your heels off the floor, lowering them, and then lifting your toes toward your shins.
If you spend long periods sitting at a desk, this movement can help encourage circulation in your lower legs. It’s a straightforward way to get your ankles and calves moving after being still.
What the ankle pumps works
Ankle pumps focus on your lower legs. The movement works the muscles in your calves and shins. It also encourages mobility in your ankle joints.
How to do it
Starting position: Sit tall in your chair with your feet flat on the floor, hip-width apart.
- Slowly press the balls of your feet into the floor to lift your heels up.
- Pause briefly, then lower your heels.
- Next, pull your toes up toward your shins, keeping your heels on the floor.
- Pause briefly, then lower your toes. This completes one repetition.
What you should feel
You should feel a gentle stretch and muscle activation in your calves and shins. The movement should not cause any sharp pain. If it does, stop the exercise.
Common mistakes
- Moving too quickly and using momentum.
- Not moving through your full available range of motion.
- Holding your breath.
Make it easier or harder
- Easier: Perform the movement with one foot at a time.
- Easier: Reduce the range of motion.
- Harder: Cross one leg over the other while seated and perform the pump with the top leg.
Fitting it into a desk day
This is a low-visibility movement, making it easy to do at your desk without drawing attention. You can perform a set during a phone call, while reading, or between tasks to break up long periods of sitting still.
Quick questions
How many ankle pumps should I do?
You can aim for one set of 10 to 15 repetitions. This can be done a few times throughout the day, especially when you have been sitting for a while.
What are some common mistakes to avoid?
Try to avoid moving too quickly and using momentum instead of muscle control. Be sure to move through your full available range of motion and remember to breathe normally.
How can I make ankle pumps easier?
To make the movement easier, you can perform it with one foot at a time. You can also reduce the range of motion if needed.
When to see a doctor or physio
In certain situations, it is best to stop this movement and consult a doctor or physical therapist. Pay attention to any new or unusual symptoms that appear during or after the exercise.
- Sharp, shooting, or sudden pain in your foot, ankle, or calf.
- Sudden swelling, redness, or warmth in your calf, which could indicate a serious condition.
Skip it or ask first if:
- You have a recent ankle or foot injury, fracture, or surgery.
- You have a known deep vein thrombosis (DVT) or have been advised against this movement by a healthcare professional.
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.