Improving Ankle Mobility for the Squat

The lower leg routine is a combination of five exercises to improve ankle flexibility. Ankle dorsiflexion lays the foundation for the squat. The first five points of performance for the squat all require good range of motion at the ankle…

#1: Weight on Heels
#2: Hips below Parallel
#3: Knees-Out
#4: Upright Torso
#5: Lumbar Curve

A quick way to assess ankle range of motion is to place two change plates under your heels. Note what point (s) of performance you struggle with and see if it immediately improves with the elevated heels.

Ankle Plate Mobilization
The ankle plate mobilization is a subtle exercise that takes the knee out over the toe while keeping the heel planted. Hold the plate over the knee to help drive weight out in front. You can rock back and forth an inch at a time while keeping the leg relaxed and heel planted. Find a comfortable position for the left leg, pointed the left foot out at a right ankle from the right foot allows for a low stance to comfortably sit in. The ankle band mobilization was covered here – a similar technique.

Ball Under Foot
The tissue on the bottom of the foot (plantar fascia) often loses its pliability (plantar fascitis) and can benefit from pressure applied along the entire bottom of the foot. The ball should remain in contact with the ground as the foot softens and slowly kneads the ball.

Side of Leg (Fibularis Longus) This pin and stretch technique frees the connective tissue on either side of the muscle of the lower leg. Fibularis longus is often tense and has a ropy feel as you strum your finger across. The goal is not to ‘relax’ the muscle but to pin the muscle down and free the motion of the ankle. Tight fibularii (peroneals) can restrict ankle mobility.

Calf Stretch
This stretch address both the single joint and multi-joint calf muscles (soleus and gastronemius). The front leg remains bent (to target soleus), while the back leg is straight to target gastroc.

Front of Shin (Tibialis Anterior)
While attention is often given to the ankle and stretching the calf muscles, the very thick muscle on the front of the shin often becomes adhered to the layer below. This pin and stretch technique releases the deep fascia, freeing up the motion of the ankle.

This sequence takes a few minutes and can make a dramatic change in your form especially by

improving ankle mobility for squat depth

– Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™

Tags: ankle dorsiflexion, ankle dorsiflexion for knees out, ankle mobility for the squat, improving squat depth, weight on heels squat