Bodyweight
Assisted Lying Calves Stretch
Calves · Lower Legs
Beginner6
Demonstration
IntermediateIsolationBodyweight
Ankle Circles
Calves · Lower Legs
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Sit on the ground with your legs extended in front of you.
- 2
Lift one leg off the ground and rotate your ankle in a circular motion.
- 3
Perform the desired number of circles in one direction, then switch to the other direction.
- 4
Repeat with the other leg.
Muscles worked
Primary
Calves
ankle stabilizers
Secondary
ankle stabilizers
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
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Alternatives
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