#Ankle mobility stretches how to#

There are several ways to check if your ankles would benefit from some mobility work, including assessing your squat, the lateral tibial glide, knee to wall test, and doing a plate squat.

#Ankle mobility stretches how to#

Let one of our coaches help you get stronger How To Test Your Ankle Mobility For Squats? We address this topic in greater detail in my article on Should Powerlifters Train Calves? In addition, certain squat variations also require a greater degree of ankle mobility, including front squats and high bar back squats particularly when compared to low back back squats. This is because both of these circumstances require a greater degree of flexion in order to hit an appropriate depth.

Some lifters may also find their demands are higher, like long-legged lifters or lifters who squat in a narrow squat stance. If you lack mobility and stability in your ankles you may tend to feel like you are going to rock back or fall over when you come down into a squatted position. The ankle is one of several joints involved in squatting and is important because its ability to flex will allow for deeper and more stable squatting. To get into a stable and strong squat position you need your ankle to bend or flex. Make sure to check it out! Why Is Ankle Mobility Important For Squatting? I wrote a complete guide on heeled squat shoes and provided the best recommendations in my article on the Best Shoes for Squats. This article will go over drills you can start implementing today in your warm-up to begin the process of improving your ankle mobility, as well as several options for those who don’t want to wait and have more immediate strength goals related to squats.Īs you’ll read, one of the best ways to improve ankle mobility is to wear heeled squat shoes. Also, improving mobility is a long term commitment and won’t fix all your problems immediately. Remember, however, that restricted ankles aren’t always caused by the same underlying reasons and so not every mobility drill or dynamic stretch will work for everyone. Calf Foam Rolling with Ankle Dorsiflexion + Rotation

So, how do you increase ankle mobility for squats? Perform the following 13 drills:ġ.

A lack of ankle mobility is a common culprit of poor squat depth or poor squatting mechanics, leaving lifters frustrated with their performance.Īs someone who has both fractured their foot and suffered from Achilles tendinitis, limited ankle mobility didn’t come as a surprise to me, but there are ways around it and you shouldn’t let it stop you from achieving your goals.