Strengthening your ankles through targeted exercises is one of the most effective ways to improve balance, mobility, and reduce your risk of ankle sprains and falls.
Strong, stable ankles provide the foundation for every step you take—whether you’re walking, climbing stairs, or recovering from injury. Understanding how to train this joint safely can help you move confidently and prevent future problems.
This guide explains the 15 best ankle-strengthening exercises—supported by recent research—to help you build stability, restore movement, and protect against injury. You’ll also learn how to perform them, progress safely, and create a balanced program that fits your needs.
Why Ankle Strengthening Matters
Your ankles serve as the body’s stabilizers, absorbing impact and adjusting posture on every step. Weak or unstable ankles can lead to imbalance, repeated sprains, or falls—especially as we age.
According to the Centers for Disease Control and Prevention (CDC, 2024), over 3 million older adults are treated for fall-related injuries each year, with ankle weakness and poor balance being key contributors. The National Institute on Aging (NIA) recommends including strength and balance training at least twice a week to help prevent these incidents.
Scientific evidence supports this approach:
- A 2024 systematic review found that ankle and foot exercises significantly improved strength, flexibility, and balance in older adults. PubMed
- Another 2025 randomized controlled trial showed that combining strength and proprioception training improved ankle stability in individuals with chronic ankle instability. Nature
In short, stronger ankles mean better balance, less pain, and greater freedom of movement.
Warm-Up Before You Begin
Before starting your ankle-strengthening routine, spend 5–7 minutes preparing your muscles, joints, and circulation. A warm-up improves flexibility, increases joint lubrication, and reduces the chance of strain or dizziness.
Quick Warm-Up Routine:
- Ankle Circles – 10 each direction per foot
- March in Place – 1 minute
- Toe and Heel Taps – 10 reps each
- Calf Pumps (Seated) – 10 slow repetitions
- Gentle Foot Rolls – 30 seconds per foot using a small ball or towel
Trainer Tip: Move slowly, breathe evenly, and avoid pushing into pain—your warm-up should feel smooth and light.
15 Best Ankle Strengthening Exercises
Strengthen your ankles with these effective, research-backed exercises designed to improve balance and stability.
Perfect for preventing sprains, boosting control, and supporting confident daily movement.
Foundational Strength and Mobility
1. Heel Raises (Calf Raise)
Why it works:
Strengthens the primary plantar-flexor muscles responsible for push-off during walking, running, and balance correction. This exercise enhances ankle stability, calf endurance, and postural control, making it fundamental for both athletic and rehabilitation programs.
Muscles worked:
Gastrocnemius, Soleus, Plantaris.
How to do it:
- Stand tall with feet hip-width apart, hands lightly resting on a wall or chair for support.
- Rise slowly onto the balls of your feet, lifting your heels off the ground.
- Pause 1–2 seconds at the top.
- Lower your heels back to the ground under control.
- Perform 2–3 sets of 12–15 repetitions.
Trainer Tip:
Avoid bouncing or locking the knees. Once bilateral form is stable, progress to single-leg heel raises or step-edge raises for increased range and eccentric strength.
2. Seated Toe and Heel Raises
Why it works:
Engages both the anterior and posterior compartments of the lower leg, strengthening muscles responsible for ankle dorsiflexion and plantar-flexion. Excellent for beginners, post-surgery recovery, or balance training without bodyweight load.
Muscles worked:
Tibialis anterior, Gastrocnemius, Soleus.
How to do it:
- Sit upright with feet flat on the floor and knees at 90°.
- Lift your toes toward your shins (dorsiflexion), hold briefly, then lower.
- Next, raise your heels while keeping toes down (plantar-flexion).
- Alternate both movements for 2–3 sets of 15–20 reps.
Trainer Tip:
Wrap a resistance band over your forefoot to add tension once you can control the movement easily.
3. Ankle Circles
Why it works:
Improves joint lubrication, mobility, and proprioceptive awareness throughout all planes of movement. A simple yet effective warm-up for reducing stiffness and preparing the joint for strength work.
Muscles worked:
Tibialis anterior, Tibialis posterior, Peroneals, Gastrocnemius, Soleus.
How to do it:
- Sit with one leg extended and foot elevated slightly off the floor.
- Slowly rotate your ankle clockwise through its full range of motion, then reverse.
- Perform 10–15 circles each direction per leg.
Trainer Tip:
Move slowly and fully. Imagine drawing large, smooth circles in the air with your toes—avoid jerky, rushed motion.
Intrinsic Foot and Stabilizer Strength
4. Resistance Band Inversion
Why it works:
Targets the muscles that support your foot arch and protect against inward ankle rolls (inversion sprains). Improves stability and strength of the deep stabilizers that maintain medial arch alignment.
Muscles worked:
Tibialis posterior, Flexor digitorum longus, Flexor hallucis longus.
How to do it:
- Sit with your leg straight and anchor a resistance band to the outer side of your foot.
- Pull your foot inward (sole faces in) against the band’s tension.
- Pause briefly, then return slowly.
- Perform 2–3 sets of 12–15 controlled reps.
Trainer Tip:
Keep the leg and knee stable—only the ankle joint should move. Focus on slow, precise contractions.
5. Resistance Band Eversion
Why it works:
Strengthens the peroneal muscles, which stabilize the ankle laterally and prevent excessive inversion (rolling inward). Key for reducing ankle sprain recurrence.
Muscles worked:
Peroneus longus, Peroneus brevis, Extensor digitorum longus.
How to do it:
- Anchor the band on the inside of your foot.
- Turn your foot outward (away from midline) while keeping your knee still.
- Slowly return to the start position.
- 2–3 sets of 12–15 reps.
Trainer Tip:
Avoid jerking the band—focus on a steady tempo (2 seconds out, 2 seconds back).
6. Short-Foot Exercise (Arch Doming)
Why it works:
Activates intrinsic muscles that maintain the arch and foot stability. Improves static balance and arch integrity—important for people with flat feet or plantar fasciitis tendencies.
Muscles worked:
Abductor hallucis, Flexor hallucis brevis, Flexor digitorum brevis, Intrinsic foot stabilizers.
How to do it:
- Sit or stand with feet flat.
- Without curling your toes, draw the ball of your foot and heel closer together to “shorten” the foot.
- Hold for 5 seconds, then release.
- Perform 2–3 sets of 10 reps.
Trainer Tip:
Imagine lifting your arch upward, not gripping with your toes. This should feel subtle but controlled.
Balance and Proprioception
7. Single-Leg Balance
Why it works:
Develops proprioception (body awareness) and ankle joint stability by activating stabilizer muscles in real time. Crucial for fall prevention and athletic reactivity.
Muscles worked:
Peroneals, Tibialis posterior, Gluteus medius, Core stabilizers.
How to do it:
- Stand on one foot, keeping posture upright.
- Hold for 20–30 seconds, then switch legs.
- Progress by closing your eyes or standing on a foam pad.
Trainer Tip:
Focus on one still point in front of you. Slight ankle movements are normal and help develop control.
8. Tandem Walk (Heel-to-Toe)
Why it works:
Improves gait balance and coordination through linear stability challenges. Commonly used in fall-prevention training.
Muscles worked:
Ankle stabilizers, Glute medius, Core muscles.
How to do it:
- Walk in a straight line, placing the heel of one foot directly in front of the toes of the other.
- Keep your posture tall and arms out for balance.
- Walk 10–15 steps forward, then backward.
Trainer Tip:
Look straight ahead—avoid staring down at your feet.
9. Clock Reach
Why it works:
Teaches controlled balance shifts across multiple planes, enhancing coordination and dynamic joint stability.
Muscles worked:
Peroneals, Tibialis anterior, Gluteus medius, Quadriceps.
How to do it:
- Stand on one leg in the center of an imaginary clock.
- Reach your opposite foot toward 12 o’clock (front), 3 o’clock (side), and 6 o’clock (back).
- Keep your torso upright and knee aligned.
- Repeat each direction 5–6 times per leg.
Trainer Tip:
Move slow—maintain control rather than speed. Softly touch the floor without transferring full weight.
Dynamic and Functional Strength
10. Single-Leg Heel Raise
Why it works:
Builds unilateral strength, coordination, and tendon stiffness—essential for gait and jump mechanics.
Muscles worked:
Gastrocnemius, Soleus, Intrinsic stabilizers.
How to do it:
- Stand on one leg, holding onto a support for balance.
- Rise up onto your toes slowly, pause, then lower under control.
- Perform 2 sets of 10–12 reps per leg.
Trainer Tip:
Use a step for greater range—lower your heel slightly below level for increased eccentric loading.
11. Step-Over (Lateral)
Why it works:
Enhances lateral ankle control and hip stability—important for side-to-side movements and agility.
Muscles worked:
Peroneals, Tibialis posterior, Glutes, Core.
How to do it:
- Stand beside a low box or cone.
- Step sideways over it, one leg at a time, then back.
- Keep knees soft and posture tall.
Trainer Tip:
Land softly—avoid slamming your foot or twisting the knee inward.
12. Mini-Squat with Heel Raise
Why it works:
Integrates lower-body coordination—engaging ankle, knee, and hip stabilizers together. Great for everyday functional movement.
Muscles worked:
Calf complex, Quadriceps, Gluteus maximus, Hamstrings.
How to do it:
- Stand shoulder-width apart.
- Perform a shallow squat, then lift heels at the top position.
- Lower slowly and repeat for 10–12 reps.
Trainer Tip:
Keep your core engaged—avoid arching your lower back during the heel raise.
13. Foam Balance (Intermediate)
Why it works:
Challenges proprioception and stability by introducing surface instability, training micro-adjustments in ankle control.
Muscles worked:
Peroneals, Tibialis anterior, Core stabilizers.
How to do it:
- Stand on a foam pad or folded towel.
- Hold upright posture for 20–30 seconds.
- Progress to single-leg stance as strength improves.
Trainer Tip:
Focus on posture and breathing—not just “not falling.”
14. Hops in Place (Advanced)
Why it works:
Develops reactive power and dynamic joint stability for higher-level athletes and active adults.
Muscles worked:
Calf complex, Quadriceps, Glutes, Core.
How to do it:
- Stand with feet hip-width apart.
- Perform small, quick hops in place (two-foot or single-leg).
- Keep landings soft and controlled.
- 15–20 reps × 2 sets.
Trainer Tip:
Land quietly—think “soft springs,” not stiff jumps.
15. Ankle Alphabet
Why it works:
Improves mobility, coordination, and neuromuscular awareness across all ankle ranges.
Muscles worked:
All ankle flexors, extensors, invertors, and evertors.
How to do it:
- Sit comfortably and extend one leg forward.
- “Draw” the alphabet in the air with your toes, moving only from the ankle joint.
- Switch sides and repeat.
Trainer Tip:
Keep your motion smooth—avoid compensating with your hip or thigh.
How to Use These Exercises
Follow this structure to make ankle strengthening both safe and effective:
- Frequency: 2–3 times per week for strength; balance drills can be done daily.
- Sets/Reps: 2–3 sets of 8–15 reps (strength) or 20–30-second holds (balance).
- Progression: Move from seated → supported standing → single-leg → dynamic or unstable surfaces.
- Warm-Up: Perform 3–5 minutes of ankle circles, toe taps, and light marching.
- Safety: Stop immediately if you feel sharp pain, numbness, or swelling.
- Equipment: Resistance bands, a sturdy chair, and a small step are sufficient for most routines.
Weekly Programming Example
| Day | Focus |
|---|---|
| Monday | Foundational strength (Heel Raises, Toe Raises, Band Inversion/Eversion) |
| Wednesday | Balance and proprioception (Single-Leg, Tandem, Clock Reach) |
| Friday | Dynamic and functional (Mini-Squat, Step-Over, Hops) |
| Daily | Mobility work (Ankle Circles, Alphabet) |
Safety Tips and Precautions
- Perform all movements within a pain-free range.
- Stand near a wall, chair, or counter for support during balance work.
- Use flat, non-slip flooring and wear stable footwear or go barefoot on secure surfaces.
- Stop immediately if you feel dizziness, tingling, or sharp pain.
- Medical Note: If you have neuropathy, joint replacements, vertigo, or recent ankle surgery, consult a physical therapist or physician before starting.
Trainer Tip: Always master form before adding resistance or instability—control is more important than intensity.
Frequently Asked Questions (FAQs)
1. Can these exercises prevent ankle sprains?
Yes. Strengthening and balance training significantly reduce ankle sprain recurrence.
2. How often should I train my ankles?
2–3 times weekly for strength; balance drills can be done daily.
3. Are these suitable for seniors?
Yes. Studies show improved ankle strength and balance among older adults with these exercises.
4. What if I have limited mobility?
Start seated or supported and progress gradually. Even small, consistent movements help.
5. How long until I see results?
You may notice better stability within 4–6 weeks of consistent practice.
6. Can I do these after an ankle injury?
Once swelling and pain have subsided, begin gentle mobility and progress to strengthening under guidance.
7. Do I need equipment?
No. Bands and a sturdy chair are optional but helpful for resistance and support.
Conclusion
Ankle strength and balance form the cornerstone of safe, confident movement. By performing these 15 exercises consistently, you’ll build stronger, more resilient ankles—helping you move better, prevent injuries, and improve daily function.
Start today: Choose 3–5 exercises and perform them 3 times weekly. Over time, progress from supported to dynamic movements for lasting results.
Disclaimer: This content is for informational purposes only and not medical advice. Always consult your healthcare provider before starting new exercise programs.
References
- Liang SG, et al. 2024 — Foot/Ankle Exercises Improve Strength, Flexibility, and Balance in Older Adults (Systematic Review & Meta-analysis)
https://pubmed.ncbi.nlm.nih.gov/39657220/ - Guo Y, Cheng T, Yang Z, et al. 2024 — Balance Training for Chronic Ankle Instability (Systematic Reviews)
https://systematicreviewsjournal.biomedcentral.com/articles/10.1186/s13643-024-02455-x - Zhang C, et al. 2025 — Effectiveness of Exercise Therapy on Chronic Ankle Instability (Meta-analysis/RCTs, Scientific Reports)
https://www.nature.com/articles/s41598-025-95896-w - Sulowska I, et al. 2016 — Short-Foot Training Modifies Foot Posture in Runners (PLOS One)
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0157917 - Pabón-Carrasco M, et al. 2020 — Intrinsic Foot Muscle Exercise and Pronation Control (Randomized Trial, PMC)
https://pmc.ncbi.nlm.nih.gov/articles/PMC7369729/