Ankle Muscle Development: Exercises for Thicker & Stronger Lower Legs

What exercises thicken your ankles?

While the ankle joint itself is primarily bone, ligaments, and tendons, "thickening" the ankles typically refers to developing the muscles of the lower leg that surround and cross the ankle joint, contributing to its overall girth and strength. This is achieved through targeted resistance training for hypertrophy of the calf muscles, tibialis anterior, and peroneal muscles.

Understanding Ankle Anatomy and "Thickening"

The ankle is a complex hinge joint formed by the tibia, fibula, and talus bones. Its stability relies heavily on a network of ligaments and tendons, not primarily muscle mass within the joint capsule itself. Therefore, when discussing "thickening" the ankles, we are referring to the hypertrophy (growth) of the muscles that originate in the lower leg and insert around or across the ankle, influencing its appearance and function.

The key muscle groups responsible for contributing to the perceived "thickness" around the ankle are:

• Calf Muscles (Posterior Compartment):
  • Gastrocnemius: The large, superficial muscle that gives the calf its bulk. It has two heads and crosses both the knee and ankle joint, making it more active in calf raises with a straight knee.
  • Soleus: Located beneath the gastrocnemius, this broad, flat muscle primarily crosses the ankle joint. It is more active in calf raises performed with a bent knee. Both contribute to plantarflexion (pointing the toes).
• Tibialis Anterior (Anterior Compartment): Located on the front of the shin, this muscle is responsible for dorsiflexion (lifting the foot towards the shin) and inversion (turning the sole inward).
• Peroneal (Fibularis) Muscles (Lateral Compartment):
  • Peroneus Longus and Brevis: These muscles run along the outside of the lower leg and are primarily responsible for eversion (turning the sole outward) and assist in plantarflexion.

Developing these muscles will increase the circumference and definition of the lower leg, giving the appearance of "thicker" or more robust ankles.

Principles of Muscle Hypertrophy for the Lower Leg

Achieving muscle hypertrophy in the lower leg follows the same principles as any other muscle group:

• Progressive Overload: Gradually increasing the resistance, repetitions, or volume over time.
• Adequate Volume: Performing enough sets and repetitions to stimulate muscle growth. Typically 3-5 sets of 8-15 repetitions per exercise.
• Proper Nutrition: Consuming sufficient protein to support muscle repair and growth, along with adequate calories.
• Sufficient Rest and Recovery: Allowing muscles time to repair and adapt between training sessions.
• Full Range of Motion: Performing exercises through their complete anatomical range for optimal muscle recruitment and development.

Key Exercises to Develop Ankle-Surrounding Musculature

Focus on exercises that directly target the calf muscles, tibialis anterior, and peroneal muscles.

For Calf Muscles (Gastrocnemius & Soleus)

These exercises focus on plantarflexion:

• Standing Calf Raises:
  • Execution: Stand with the balls of your feet on an elevated surface (e.g., step, calf raise machine), heels hanging off. Lower your heels as far as possible to feel a deep stretch in your calves, then push up onto the balls of your feet, contracting your calves powerfully at the top.
  • Target: Primarily gastrocnemius.
  • Variations: Barbell standing calf raises, dumbbell standing calf raises, smith machine calf raises, single-leg standing calf raises.
• Seated Calf Raises:
  • Execution: Sit on a seated calf raise machine with your knees bent at approximately 90 degrees, balls of your feet on the platform. Lower your heels as far as possible, then press up, contracting the calves.
  • Target: Primarily soleus.
  • Variations: Dumbbell seated calf raises (place dumbbell on knees).
• Donkey Calf Raises:
  • Execution: Bend at the hips, keeping your legs straight, and have someone sit on your lower back/hips, or use a specialized machine. Perform calf raises.
  • Target: Excellent for isolating the gastrocnemius due to the hip flexion.

For Tibialis Anterior

This muscle is often overlooked but contributes significantly to shin development and ankle stability.

• Tibialis Raises (Dorsiflexion):
  • Execution (Bodyweight): Sit on the floor with legs extended. Lift the front of your feet towards your shins, contracting the tibialis anterior. Slowly lower.
  • Execution (Weighted): Use a specialized tibialis machine, attach a weight plate to your foot using a strap, or stand with your back against a wall, lifting your toes off the ground.
  • Target: Tibialis anterior.

For Peroneal Muscles (Evertors)

These muscles are crucial for ankle stability and contribute to the outer lower leg appearance.

• Ankle Eversion with Resistance Band:
  • Execution: Sit with legs extended. Loop a resistance band around your foot, holding the other end firmly. Turn the sole of your foot outwards against the band's resistance. Slowly return.
  • Target: Peroneus longus and brevis.
  • Variations: Can be done seated or standing, depending on the band setup.

Compound Lower Body Exercises (Indirect Benefit)

While not direct ankle thickeners, these exercises engage and strengthen the surrounding musculature as stabilizers.

• Squats (Barbell, Dumbbell, Goblet): Engage the entire lower body, including the calves and tibialis anterior for stability.
• Lunges (Forward, Reverse, Lateral): Challenge ankle stability and engage multiple lower leg muscles.
• Deadlifts (Conventional, Romanian): Strengthen the posterior chain, including the calves, as they assist in powerful hip and knee extension.

Programming and Progression

For hypertrophy, aim for:

• Frequency: Train lower leg muscles 2-3 times per week, allowing for adequate recovery.
• Sets and Reps: 3-5 sets of 8-15 repetitions per exercise, focusing on controlled movements and a full range of motion.
• Tempo: Consider a slower, controlled tempo, especially on the eccentric (lowering) phase, to maximize time under tension.
• Progressive Overload: As you get stronger, gradually increase the weight, reps, or number of sets. You can also experiment with shorter rest periods or more advanced techniques like drop sets or supersets.
• Variety: Periodically change exercises or rep ranges to keep stimulating the muscles in new ways.

Important Considerations and Realistic Expectations

• Genetics Play a Major Role: The size and shape of your lower leg muscles, and therefore your ankles, are significantly influenced by genetics. Some individuals naturally have larger calves or thinner ankles, and while you can improve muscle mass, there are limits to how much you can change your innate bone structure or muscle belly insertion points.
• Function Over Aesthetics: While aesthetics may be a motivator, prioritizing the functional strength and stability of your ankles is crucial for injury prevention and overall athletic performance. Strong lower leg muscles protect the ankle joint.
• Distinguish from Swelling/Edema: True "thickening" refers to muscle hypertrophy. If you experience sudden or persistent ankle swelling, this is likely edema or inflammation and requires medical attention, not exercise.
• Consult a Professional: If you have pre-existing ankle issues, injuries, or are unsure about proper form, consult with a qualified personal trainer, kinesiologist, or physical therapist.

Conclusion

Developing "thicker" ankles is primarily about building the muscle mass in the lower leg that surrounds the ankle joint. By consistently applying principles of progressive overload to exercises targeting the gastrocnemius, soleus, tibialis anterior, and peroneal muscles, you can enhance the size, strength, and definition of your lower legs. Remember that genetics play a role, and consistency, proper form, and patience are key to achieving noticeable and healthy results.