SHIFT Fit
Seated ankle circle
Seated ankle circle: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit with one foot slightly lifted.
- Circle the ankle through a comfortable range. Move at the ankle only.
- 1 set × 5 reps each direction. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Move at the ankle only.
Equipment
- chair
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 1 set × 5 reps each direction. | chair |
| beginner | 2 sets × 5 reps each direction; 45s rest between sets. | chair |
| beginner | 2 sets × 8 reps each direction; 60s rest between sets. | chair |
| beginner | 1 set × 8 reps each direction. | chair |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Moving the whole leg instead of the ankle; forcing the knee forward; losing heel contact in the ankle rock. Exercise check: Move at the ankle only.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.