Ankle pumps are a simple and effective exercise that provide many benefits. If you want to improve circulation, mobility and muscle strength in your lower legs, this exercise is for you.

While lowering into the lunge, reach back with your right hand to grab your left ankle, gently pulling it toward your glutes. ... 3 of the best static quad stretches to do post-run.

Finally, ankle pumps focus on the calves, crucial muscles for foot and ankle flexibility. This exercise is especially useful for those who engage in activities that require running or jumping.