Ankle Exercise Beginners

Please see the cautionary notes on our Bodyworks page before continuing.

Try this on a bed or the floor.

  • Place a rolled-up towel under your left calf.
  • Move your foot up toward your body.
  • Keep your knee straight.
  • Hold this position for six seconds.
  • Then move foot slowly downward and hold for six seconds.
  • Return to starting position and do six repetitions.
  • Repeat the entire exercise with the other leg.



  • Stand in front of a table.
  • Place your hands on the table and raise yourself up on your toes.
  • Remain on toes for six seconds.
  • Then slowly return to standing position and rock back on heels.
  • Hold position for six seconds.
  • Repeat this six times.

Progress to more ankle exercises