Struggling with ankle mobility in your squat? Limited dorsiflexion (the ability to move your foot upward) can restrict depth and force compensations like excessive forward lean or heels coming off the ground. These three exercises will help improve ankle range of motion and squat mechanics:
Ankle & Big Toe Dorsiflexion Drill – Stretching the ankle while engaging the big toe helps improve forward knee travel, allowing for better squat depth.
Barefoot Squat with Ankle Focus – Squatting barefoot emphasizes full foot contact and ankle control, reinforcing proper mechanics without excessive reliance on shoe support.
Band-Distracted Split Squat (Ankle Focus) – Using a resistance band to pull the ankle into dorsiflexion during a split squat creates a deep stretch and mobilizes the joint under load.
Incorporate these drills into your warm-up or off-day mobility routine for better squat depth, improved knee stability, and stronger, pain-free movement!
