Feet & Ankles 3

A targeted series of dynamic exercises and stretches that improve foot and ankle range of motion, enhance flexibility, and support smooth, stable movement.

Exercise Overview

Exercise Instructions

Single Leg Stand demonstration

1. Single Leg Stand

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your hips.
  • Engage your core to lift one foot off the floor and extend it out in front of you.
  • Balance on your standing leg and hold the position.

Tips

  • Keep your standing leg slightly bent, not locked.

Modifications

  • Place your hands on a wall or chair for support.

Benefits

  • Feet, Ankles
Ankle Circles demonstration

2. Ankle Circles

Instructions

  • Start from a standing position with your feet hip-width apart and your hands at your sides or on your hips.
  • Lift one foot slightly off the floor and point your toes downward.
  • Rotate your foot in a circular motion, moving through your ankle.
  • Complete several circles in one direction, then reverse the direction.

Tips

  • Engage your core to maintain balance and stability.
  • Move slowly and with control to avoid losing balance.
  • Keep your standing leg slightly bent to avoid locking your knee.

Modifications

  • Use a wall or chair for support if balancing is difficult.
  • If rotating your foot fully is uncomfortable, make smaller circles.
  • Perform the movement seated if standing feels unstable.

Benefits

  • Calves, Feet, Shins, Ankles
Heel-to-Toe Rocks demonstration

3. Heel-to-Toe Rocks

Instructions

  • Start from a standing position with your feet hip-width apart and your hands at your sides.
  • Shift your weight forward onto your toes, lifting your heels off the floor.
  • Slowly shift your weight back onto your heels, lifting your toes off the floor.
  • Continue rocking back and forth in a controlled, smooth motion.

Tips

  • Engage your core to maintain balance.
  • Keep your movements steady and avoid abrupt shifts.
  • Focus on keeping your posture upright throughout the exercise.

Modifications

  • Hold onto a wall or chair for added balance support.
  • Reduce the range of motion if the stretch feels too intense.
  • Perform the movement more slowly for better control.

Benefits

  • Calves, Feet, Shins, Ankles
Lateral Foot Rocks demonstration

4. Lateral Foot Rocks

Instructions

  • Start from a standing position with your feet hip-width apart and your hands at your sides.
  • Shift your weight onto the outer edges of your feet, lifting the inner edges.
  • Slowly shift your weight onto the inner edges of your feet, lifting the outer edges.
  • Continue rocking side to side in a controlled and steady motion.

Tips

  • Engage your core to help with balance.
  • Move smoothly to avoid jerking motions.
  • Keep your knees slightly bent and relaxed.

Modifications

  • Use a wall or chair for extra balance support.
  • Perform smaller lateral movements if a full range feels uncomfortable.
  • Do the exercise seated if standing is challenging.

Benefits

  • Calves, Feet, Ankles
Knee Circles demonstration

5. Knee Circles

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your knees.
  • Bend your knees slightly and make small circles with your knees, moving them together in a circular motion.
  • Reverse the movement at the halfway point.

Tips

  • Keep your movements smooth and controlled to avoid straining your knees.

Modifications

  • Perform the exercise at a slower pace if needed to maintain control.

Benefits

  • Knees, Calves, Feet, Shins, Ankles
Bent Over Calf demonstration

6. Bent Over Calf

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Step forward with one foot, then bend your opposite leg to lower your hips down and back.
  • Keep your back foot flat on the floor and keep your front leg straight, lifting your toes to balance on your front heel.
  • Hinge at your hips, reaching forward with your opposite hand to grab your foot and placing your other hand behind your back.

Tips

  • Keep your back straight and avoid rounding your spine.
  • Keep both of your feet pointing forward.

Benefits

  • Calves, Feet, Ankles
Soleus Stretch demonstration

7. Soleus Stretch

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Step forward with one foot, then bend both knees to slowly lower your hips downward.
  • Keep both of your feet flat on the floor and lean forward slightly to feel a stretch in your lower calf.

Tips

  • Keep your back heel pressed firmly into the floor.
  • Keep your back straight and your feet pointing forward.

Modifications

  • Place your hands on a wall or chair for additional support.

Benefits

  • Calves, Feet, Ankles
Calf Raises demonstration

8. Calf Raises

Instructions

  • Start from a standing position facing a wall with your feet hip-width apart.
  • Place your hands on the wall at shoulder height for support.
  • Keeping your toes pressed into the floor, lift your heels off the ground and hold the position.

Tips

  • Maintain an upright posture, avoiding leaning into the wall.
  • Keep both feet pointing straight ahead and avoid letting your ankles roll out to the sides.

Modifications

  • Use a table or chair for support if you don't have access to a wall.

Benefits

  • Calves, Feet, Ankles, Toes
Leaning Calf demonstration

9. Leaning Calf

Instructions

  • Start from a standing position facing a wall, about an arm's length away.
  • Place your hands on the wall at shoulder height and shoulder-width apart.
  • Step one foot back, keeping your toes pointing forward and your heel on the ground.
  • Bend your front knee while keeping your back leg straight and push into the wall to deepen the stretch.

Modifications

  • If the stretch is too intense, move your back foot slightly closer to the wall.

Benefits

  • Calves, Feet, Hamstrings, Ankles
Toe-to-Wall demonstration

10. Toe-to-Wall

Instructions

  • Start from a standing position facing a wall, about an arm's length away.
  • Place your hands on the wall at shoulder height for support.
  • Place one foot against the wall, with your toes pointing upward and your heel on the floor.
  • Keeping both legs straight, lean forward and lift your back heel off the floor.

Tips

  • Keep both feet pointing straight ahead.

Benefits

  • Calves, Feet, Ankles, Toes
Toe Raises demonstration

11. Toe Raises

Instructions

  • Start from a standing position with your feet hip-width apart and your back against a wall.
  • Step forward with both feet so your heels are an arms-lengths from the wall.
  • Lift your hips and head off the wall so your body is supported only by your shoulders.
  • Keeping your heels pressed into the floor, lift your toes off the ground and hold the position.

Tips

  • Keep your arms relaxed at your sides.

Modifications

  • For less intensity, keep your hips against the wall for additional support.

Benefits

  • Feet, Shins, Ankles
Standing Quad demonstration

12. Standing Quad

Instructions

  • Start from a standing position with your feet hip-width apart.
  • Bend one knee and bring your heel towards your glutes.
  • Reach behind you with both hands to hold your ankle and gently pull your heel closer to your glutes.
  • Keep your knees together and your hips aligned.

Tips

  • Engage your core to maintain balance.
  • Keep your standing leg slightly bent to avoid locking the knee.
  • Avoid arching your back or leaning forward.

Modifications

  • Use a wall or chair for balance support if needed.
  • If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
  • Keep your other hand on your hip or extend it out to the side for added balance.

Benefits

  • Knees, Feet, Psoas, Shins, Hips, Quadriceps, Lower Back, Ankles, Abdomen
Squat Stretch demonstration

13. Squat Stretch

Instructions

  • Start from a standing position with your feet shoulder-width apart and your toes pointed slightly outward.
  • Lower your hips down into a squat position, keeping your heels on the ground.
  • Place your elbows on the inside of your knees and press your palms together.

Tips

  • Keep your chest lifted and your back straight.
  • Gently push your knees outward with your elbows.

Modifications

  • If your heels lift, place a folded towel under them for support.
  • Hold onto a chair or wall for balance if needed.

Benefits

  • Knees, Groin, Calves, Hips, Hamstrings, Quadriceps, Lower Back, Glutes
Single Leg Calf Stretch demonstration

14. Single Leg Calf Stretch

Instructions

  • Start on your hands and knees in a tabletop position.
  • Tuck your toes under and lift your hips up and back, straightening your arms and legs.
  • Lift one foot off the floor, crossing it over to rest on your opposite heel, then straighten your standing leg.

Tips

  • Distribute your weight evenly between your hands and foot.
  • Keeping your standing heel pressed into the floor.

Benefits

  • Calves, Feet, Hamstrings, Ankles
Knee-to-Wall demonstration

15. Knee-to-Wall

Instructions

  • Start on one knee with your front foot a hand's-length from a wall.
  • Keeping your front heel flat on the floor, bring your knee forward to touch the wall.

Tips

  • Continue to move your foot further away from the wall to deepen the stretch.

Modifications

  • Place your hands on your knee or on the wall in front of you for support.
  • If you can't touch your knee to the wall, move your foot closer.

Benefits

  • Calves, Feet, Ankles
Single Leg Shin Stretch demonstration

16. Single Leg Shin Stretch

Instructions

  • Start from a kneeling position with your knees hip-width apart and your arms at your sides.
  • Step forward with one foot, placing it flat on the floor next to your opposite knee.
  • Slowly lower your hips back and down to sit on your back heel.
  • Place your hands on the floor behind you, fingers pointing toward your feet, and lean back.

Tips

  • Keep your back straight and your chest lifted.

Benefits

  • Feet, Shins, Ankles
Toe Stretch demonstration

17. Toe Stretch

Instructions

  • Start on your hands and knees in a tabletop position, with the tops of your feet flat on the floor.
  • Tuck your toes under on one foot, then slowly lean back and lower your hips towards your heels, while keeping your hands pressed into the floor.

Tips

  • Distribute your weight evenly across both hands.

Benefits

  • Feet, Toes
Thunderbolt demonstration

18. Thunderbolt

Instructions

  • Start from a kneeling position with your knees together and the tops of your feet on the floor.
  • Sit back on your heels with your big toes touching and your heels separated.
  • Place your hands on your thighs with your palms facing down.
  • Sit up tall with your back straight and your shoulders relaxed.

Tips

  • Engage your core to support your lower back.

Modifications

  • If sitting on your heels is uncomfortable, place a cushion or folded blanket between your heels and hips for added support.
  • Place a folded blanket under your knees if you feel any discomfort.

Benefits

  • Knees, Feet, Shins, Quadriceps, Ankles
Toe Squat demonstration

19. Toe Squat

Instructions

  • Start from a kneeling position with the tops of your feet on the floor.
  • Tuck your toes under and slowly sit back on your heels, putting weight on your toes.
  • Sit up tall with your back straight, relax your shoulders and place your hands on your thighs.

Tips

  • Focus on distributing your weight evenly across all your toes.

Modifications

  • If the stretch is too intense, keep your hands on the floor in front of you.

Benefits

  • Calves, Feet, Ankles, Toes
Lying Ankle Circles demonstration

20. Lying Ankle Circles

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend one knee and draw it towards your chest, then hold your thigh with both hands.
  • Rotate your foot in a circular motion, changing directions every few rotations.

Tips

  • Focus on moving only your ankle joint.
  • Keep the rest of your body relaxed, particularly your hip and knee.
  • Try to make smooth, controlled circles.

Modifications

  • For less intensity, perform the exercise with your leg resting on the floor.

Benefits

  • Feet, Ankles