Seated Single Leg Foot Circle

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet flat on the floor.
2. Lift one leg off the ground, extending it slightly forward so the foot is clear of the floor.
3. Maintain a tall posture with your core engaged and hands resting on the bench for stability.

How to do it

1. Slowly rotate your foot at the ankle joint in a large, controlled circle.
2. Inhale as you move through the top half of the circle and exhale as you complete the bottom half.
3. Perform the prescribed number of repetitions in one direction, then reverse the direction.
4. Complete the set on one leg before switching to the other side.

Form checklist

• Keep your knee and thigh perfectly still; the movement should come only from the ankle.
• Aim for the largest circle possible without moving the rest of your leg.
• Maintain a slow, deliberate tempo to ensure full muscle engagement.
• Keep your toes relaxed rather than curled to focus the effort on the ankle joint.

Pro tips

• Imagine you are drawing the largest possible circle with your big toe to maximize the range of motion.
• Focus on the 'corners' of the movement where you feel the most tension to improve joint health and mind-muscle connection.

Make it harder

• Loop a light resistance band around the ball of your foot to add tension throughout the rotation.
• Perform the movement while holding a light weight plate or ankle weight against the top of your foot.

Frequently asked

What muscles does the seated single leg foot circle work?

The seated single leg foot circle primarily targets the calves, and also works the hip flexors and quadriceps as secondary muscles.

What equipment do you need for the seated single leg foot circle?

The seated single leg foot circle requires no equipment — just your body weight.

Is the seated single leg foot circle good for beginners?

Yes. The seated single leg foot circle is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Single Leg BalanceIntermediate · abs, calves, and obliques