Ankle Mobility Foundation Ankles are the foundation of lower body movement. Restricted ankle mobility affects your knees, hips, and back. Two minutes of daily ankle work maintains the mobility that keeps you moving well. The 2-Minute Ankle Routine Perform each exercise for 30 seconds. Ankle Circles (30 seconds each foot) JME 175: Circle each ankle in both directions. Ankle Dorsiflexion (30 seconds each foot) JME 178: Work ankle flexion that affects squat depth and walking. Calf Raises (30 seconds) Rise onto toes and lower slowly to work ankle plantarflexion. Start your 14-day free trial for ankle mobility programming. When to Work Ankle Mobility Before walking or running. After long sitting. Before lower body training. Daily ankle mobility prevents accumulated stiffness. Try simplmobility free for 14 days and build strong, mobile ankles.