If you're having trouble with squats, an expert advises attempting this ankle flexibility routine for better results.
In the world of fitness, maintaining a good squat form is crucial for a successful workout. However, many overlook a vital component that can impact squat performance: ankle mobility. Hannah Frankson, a trainer at Peloton, claims that this often-neglected aspect was the reason for her difficulties with squatting.
To enhance ankle mobility, focus on targeted exercises that increase range of motion, reduce stiffness, and strengthen the ankle joint and surrounding muscles. Here are five key exercises to help you improve your squat form:
- Ankle Circles
- Sit or stand and slowly rotate your ankle in large circles, 10 times clockwise and 10 times counterclockwise per ankle. This promotes joint lubrication and mobility.
- Banded Ankle Joint Mobilization
- Use a resistance band looped around a sturdy object and the ankle bone, pulling slightly forward to create a distracting force. Slowly bend the knee forward over the toes while keeping the heel down, repeating 10-15 times. This improves ankle dorsiflexion by opening the joint and enhancing alignment.
- Goblet Squat Hold
- Hold a moderately heavy weight (like a dumbbell or kettlebell) at chest height. Perform a slow deep squat, focusing on keeping weight through the heels and chest upright. Hold the bottom position for 20-30 seconds to stretch and mobilize the ankles under load.
- Banded Plantarflexion and Dorsiflexion
- Using the resistance band, perform controlled movements by pointing (plantarflexion) and flexing (dorsiflexion) the foot against band resistance, 10-15 repetitions each. This strengthens the muscles controlling ankle movement.
- Calf Stretches (Bent and Straight Knee)
- Stretch your calves with legs straight and then with knees bent for 30 seconds each to loosen the Achilles tendon and calf muscles that affect ankle mobility.
These exercises target full ankle range of motion, improve joint mechanics, and strengthen surrounding tissues, thereby enhancing squat form by allowing better dorsiflexion and stability[1][2][4].
Before squatting, warm up with these mobility drills to prepare the ankles. Pay attention to squat stance—widening your feet slightly and externally rotating feet can ease ankle demands[3]. Consistent practice is key to reducing stiffness that causes heels to lift and poor squat depth.
It's essential to remember that these exercises are a long-term solution for ankle mobility issues, not a quick fix. Hannah Frankson often uses little weights under her heels to support her body when squatting. If you have pain or injury concerns, consult a medical professional or trainer before starting[1].
Incorporate these exercises into your workout routine, starting with the Banded Ankle Joint Mobilization, to improve your squat form and overall fitness.
- To ensure better dorsiflexion and stability during squats, one should focus on incorporating science-backed exercises that target ankle mobility, such as ankle circles, banded ankle joint mobilization, goblet squat hold, banded plantarflexion and dorsiflexion, and calf stretches.
- Regularly performing these workouts can help strengthen the ankle joint and surrounding muscles, improving ankle mobility, and consequently, enhancing squat performance.
- Strength training and fitness-and-exercise routines should include ankle mobility exercises to promote health-and-wellness, as maintaining flexibility in the ankles plays a crucial role in achieving a successful workout in the world of fitness.
