AnkleAnkle ABC’sA gentle seated ankle mobility drill tracing the alphabet to restore motion and light muscle engagement after a sprain or time in a boot.Equipment: No equipment required. A chair or bench to sit comfortably.View exercise EPI / Ankle / movement collection
Ankle Exercises
Explore ankle mobility, band-resisted strength, balance, and controlled loading with clear video demonstrations.
24 free guidesExpert demonstrationsStep-by-step coaching
01 / EXERCISE VIDEOS
Browse exercises
24 exercises in this collection
AnkleAnkle ABC’sA gentle seated ankle mobility drill tracing the alphabet to restore motion and light muscle engagement after a sprain or time in a boot.Equipment: No equipment required. A chair or bench to sit comfortably.View exercise 
AnkleAnkle Clock ExerciseA single-leg balance drill reaching in multiple directions to challenge ankle stability and control.Equipment: No equipment required.View exercise 
AnkleAnterior Tibialis RaiseA wall-supported shin strengthening drill to build the tibialis anterior and support controlled landings.Equipment: A wall for support.View exercise 
AnkleBanded Ankle ROMFour-direction resistance band ankle work to rebuild strength and control into dorsiflexion, plantarflexion, inversion, and eversion.Equipment: A light to medium resistance band.View exercise 
AnkleStrengthBanded Tibialis RaiseA resistance-band shin strengthening exercise targeting the tibialis anterior through controlled ankle dorsiflexion.Equipment: Resistance band, bench or sturdy seat, and secure anchor or partnerView exercise 
AnkleBosu Ball 1-Leg BalanceA single-leg balance drill on a BOSU to challenge ankle-to-core control and build rock-solid stability for sport and running.Equipment: A BOSU ball and an open area. A wall or countertop nearby can help early on.View exercise 
AnkleElevated Ankle PumpsA gentle, low-impact drill to improve circulation and reduce swelling by pumping the ankle while the foot is elevated above heart level.Equipment: A couch, chair, pillows, or a Swiss ball—anything that elevates the foot comfortably.View exercise 
AnkleIsometric Ankle DorsiflexionA band-resisted isometric exercise that strengthens the muscles along the front of the ankle and lower leg while improving ankle control without repeated movement.Equipment: A resistance band and an object such as a foam roller, rolled towel, or small pad to elevate the ankle. A partner is helpful but not required.View exercise 
AnkleIsometric Ankle EversionA banded isometric exercise that strengthens the muscles responsible for turning the foot outward and controlling the lateral side of the ankle.Equipment: A resistance band and a stable anchor positioned so the band pulls the forefoot inward.View exercise 
AnkleIsometric Ankle InversionA banded isometric exercise that builds strength and control in the muscles that turn the foot inward and support the medial side of the…Equipment: A resistance band and a stable anchor positioned so the band pulls the forefoot outward.View exercise 
AnkleIsometric Ankle Plantar FlexionA banded ankle-strengthening exercise that builds plantar-flexion strength and control without requiring repeated ankle movement.Equipment: A resistance band and a stable object or partner to provide resistance.View exercise 
AnklePeroneal Muscle ExerciseA seated band drill to strengthen the outer ankle (peroneals) and improve lateral stability—especially helpful after ankle sprains.Equipment: A resistance band and a chair/bench. Barefoot or shoes tend to work better than socks.View exercise 
AnkleSingle Leg Balance With Ball CirclesA dynamic single-leg balance exercise that uses the opposite foot to move a ball around the body while the stance leg maintains control.Equipment: A small ball and optional stability pad. Use a wall, rack, or stable surface nearby if light hand support is needed.View exercise 
AnkleSingle Leg Balance With Foam PadA simple foam-pad balance drill to improve proprioception and ankle stability with an easy progression from supported to unsupported.Equipment: A foam stability pad. A folded towel or yoga mat can be a good substitute.View exercise 
AnkleSingle Leg Stability: 4-HopA multi-directional hop circuit on one leg using four pads—land softly, stabilize fast, and build return-to-sport ankle control.Equipment: Four stability pads (or markers/towels as a substitute) and a flat open space.View exercise 
AnkleSingle Leg Stability: Around The WorldA single-leg stability drill where you pass a weight around your body to challenge the ankle, hip, and core in every direction.Equipment: A light kettlebell/dumbbell/medicine ball (optional) and a stability pad or firm floor.View exercise 
AnkleSingle-Leg Hop Stability Progression Using A Yoga MatA simple hop-and-stick progression using a folded yoga mat to improve ankle stability, balance, and landing control in multiple directions.Equipment: A yoga mat or similar soft surface.View exercise 
AnkleSingle-Leg StabilityA series of balance and hop progressions using a folded yoga mat to gradually increase ankle challenge.Equipment: A yoga mat or similar soft surface.View exercise 
AnkleSingle-Leg Stability Tennis Ball VariationsA single-leg balance and stability drill using a tennis ball to challenge foot control, ankle stability, coordination, and lower-body control.Equipment: Tennis ball.View exercise 
AnkleSingle-Leg Stability: Weather VaneA dynamic hop-and-stick balance drill where you hop to face new directions and stabilize like a weather vane—perfect for reactive ankle and hip control.Equipment: A foam pad or unstable surface (optional, but increases the challenge) and open space.View exercise 
AnkleStability Pad ExercisesBalance progressions using a foam pad to improve ankle control, foot stability, and single-leg confidence.Equipment: A foam balance pad. A folded towel can work as a starter option.View exercise 
AnkleStability Pad Hop and TossA single-leg balance drill that combines a hop onto a stability pad with a ball toss to challenge ankle control, landing mechanics, coordination, and…Equipment: A stability pad or foam pad and a light ball or tennis ball.View exercise 
AnkleStanding Weight ShiftsA low-impact drill to reintroduce comfortable weight-bearing and improve foot and ankle control after pain or injury.Equipment: No equipment required. Use a wall or countertop for support if needed.View exercise 
AnkleTibialis Posterior Exercise With BandA banded ankle strengthening drill to improve arch support and control of the inside of the ankle.Equipment: A resistance band and a stable anchor point (table leg, rack, or heavy furniture).View exercise No exercises match this search. Try a different keyword or clear your search.
02 / THE MOVEMENT
Move and strengthen the ankle with purpose
This collection brings together ankle range-of-motion drills, resistance-band exercises, and stability challenges. Select movements based on whether your priority is restoring comfortable motion, improving lower-leg strength, or developing control for walking, running, and sport.
03 / HELPFUL GUIDANCE
Common questions
Are ankle mobility drills the same as ankle strengthening?
No. Mobility drills explore or maintain comfortable motion, while strengthening adds progressive muscular load. Many programs use both.
Can these exercises replace an ankle-sprain assessment?
No. Swelling, inability to bear weight, significant instability, or persistent symptoms warrant an individual assessment before progressing loading.
These exercise demonstrations are for general education, not an individualized diagnosis or treatment plan. Modify or stop activities that worsen symptoms and seek appropriate guidance when needed.