Can't Squat? Fix Your Ankles! (FULL ROUTINE)

Summary by Krater

A fitness instructor demonstrates a routine to test and improve ankle dorsiflexion mobility for better squat performance, including soft tissue work, dynamic stretches, and end-range loading.

From the video

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

• ankle dorsiflexion
• squat mobility
• calf flexibility
• soft tissue work
• ankle distraction

Exercises

• Wall test for ankle dorsiflexion · wall
• Kit Lochland squat stick drill · stick · 120 s
• Dynamic calf stretch on ledge · ledge · 10 reps, 30 s hold
• Weighted dorsiflexion end range lift · dumbbell · 3 reps, 10 s max effort, 5 s rest, 10 reps
• Banded ankle distraction · resistance band
• Heel elevated goblet squat · dumbbell, weight plates

What it concludes

• The wall test can determine if ankle mobility is sufficient for squatting.
• Doing a routine of soft tissue work, dynamic stretching, and end-range loading 1 to 2 times per week can improve ankle dorsiflexion range of motion.
• Using a heel elevation in goblet squats reduces strain on the soleus and decreases dorsiflexion requirements during squatting.