Top 3 Ankle Mobility Exercises [Strong Ankles]

Summary by Krater

Dr. Aaron Horschig demonstrates three ankle mobility exercises using banded joint mobilizations, a box or bench ankle stretch, and a weighted goblet squat ankle stretch to help improve squat depth and form.

From the video

Answers: How can I improve my ankle mobility for better squats?

• ankle mobility
• squat technique
• banded joint mobilizations
• calf stretches
• goblet squat ankle stretch

Exercises

• banded joint mobilization · resistance band · 20 reps holding 3 seconds
• box / bench ankle stretch · bench
• goblet squat ankle stretch · weight plate · 4 to 5 reps for 10 seconds

What it concludes

• Ankle mobility limitation is the number one problem that hinders good squat technique.
• A pinch or block sensation in the front of the ankle indicates a joint restriction that should be addressed before soft tissue work.
• Banded joint mobilizations help improve the natural gliding motion of the talus bone.
• Long duration stretches can decrease strength and power production immediately after, so shorter 10-second stretches are recommended before heavy training.