Asian Squat Tutorial: Ankle Mobility

Summary by Krater

This video explains how to improve ankle mobility and strength to achieve a deep primal or Asian squat. It demonstrates exercises including calf stretches, calf raises, tib raises with a couch, band, and tib bar, as well as toe flexor contractions.

From the video

Answers: How do I improve ankle mobility for a deep squat?

• ankle mobility
• deep squat
• calf stretch
• tib raises
• toe flexor contractions

Exercises

• calf stretch · yoga blocks · 30-60 seconds
• calf raises · yoga blocks · 15 to 30 reps
• tib raises on couch · couch · 5 second holds or repeated reps to fatigue
• tib raises with band · training band · reps to fatigue
• tib raises with tib bar · tib bar · reps to fatigue
• toe flexor contractions · bodyweight · reps or holds to fatigue

What it concludes

• Good ankle mobility and strength are required to maintain a stable and secure deep squat position.
• Angling feet out reduces the amount of ankle dorsiflexion needed, while pointing feet forward increases it.
• Using heel elevation can help practice getting down into a deep squat while working on ankle dorsiflexion.