Ankle mobility is critical for a successful deep squat. In fact, the first thing I look at when someone demonstrates a shallow or painful squat is their ankle mobility. The way that the foot and ankle move sets up everything above it for success (or lack of success).
Ankle dorsiflexion is the ability for the foot to move into an acute angle in relation to the shin. During a squat this means that the knees will be able to move forward. Our knees need to be able to move forward during a squat, and yes this is safe!
So lets increase our dorsiflexion in order to improve our squat depth. There are several ways to do this, but here are 2 of may favorites:
Banded Dorsiflexion Stretch. As shown in the video, we can attach a thick band to the rig down low. Loop this around the ankle and step that foot onto a plate or box so that it is elevated above the attachment point of the band. Adjust the band as needed to place it over your shoe laces, or at least below the ankle bones. This will ensure that we are getting the proper glide on the ankle joint.
3×30 second hold. 2x/day.
Full Squat Stretch. I’m a big believer in mobilizing in positions that we are trying to improve. So, what better way to get better at squats than getting into a squat? Hold onto a rig and sink down into a full squat. Our focus here is to keep our heels down, sink the butt to the heels, and then begin to drive the knees forward. This will help improve dorsiflexion range of motion as well as hip and knee range of motion.
Hang out down here for 1-2 minutes. 2x/day.
Give the dorsiflexion test a try! See if you are coming up short, and start to address any limitations you may find in dorsiflexion range of motion. These mobility drills will help your squat depth immediately, but the real magic happens when you make these mobility drills part of your daily routine – then you can become a squat super star!
If you are dealing with any frustrating knee pain or ankle pain, reach out and I will help you get back to 100%+ so you can crush your goals in the gym and in life!
Tim Brown, DPT, DN-2
Ascend Performance Therapy 