17 Best Exercises To Increase Ankle Mobility For Squats

Testing Your Ankles Range Of Mobility

Good ankle mobility is the ability to move the joint through complete range of motion.

Research shows that a normal range of motion for ankle dorsiflexion is somewhere between 10 and 20 degrees. The average plantar flexion is 40 to 55 degrees.[2]

If someone shows less than these averages, then they need to do mobility exercises to improve their ankle mobility. Pain is also an indication of issues with ankle mobility.

Assess Your Squat

It can be as simple as having your body weight squat pattern assessed by physical therapists or a personal trainer and allowing them to see where you have restrictions.

For example, they will be looking for the degree to which you can get your knee over your toe when your feet are flat on the floor.

Knee To Wall Test

The knee-to-wall test is an excellent marker of ankle range because it removes the weight-bearing component through the half-kneeling position.

You are testing how far you can get the knee over the toe while keeping the heel on the floor.

Position yourself close to a wall in a half-kneeling position. Place four fingers against the wall, then place your big toe in contact with your fingers and touch your knee against the wall.

If this is too far and you cannot touch your knee, then you need to decrease the distance. If you can touch easily, then you need to move further back.

You need something to measure the distance, like a ruler. Measure the point you can touch your knee without your heel coming up.

Do this on both sides; you may find that one side has less range than the other.

Here are 15 of the best exercises to improve your ankle mobility for squats. By adding a handful of these to your warm up routine, you'll have no issues with achieving a deeper squat. 

1. Calf Foam Rolling

Before squatting, try foam rolling on the calf muscle. The surrounding muscles and facia can have a big effect on your ankle dorsiflexion mobility.

Break up the tissue by using a foam roller around the heels and further up the calf muscles.

Benefits:

• Loosens the calf muscles.
• Improves dorsiflexion mobility.

How to do it:

1. Place a foam roller underneath your calf.
2. Roll starting from your heel up to the top of the calf muscle.
3. When you find a tight spot, work into that area, trying to place more pressure to release the tightness.
4. Flex and point your toe to work into the site.

2. Shin Foam Rolling

Don't neglect your shin when using a foam roller to increase ankle mobility. Working on the anterior tibialis muscle can be just as beneficial for tight ankles.

While this is a great mobility movement to perform before your workout, I find it can place a lot of pressure on your shins, which may be uncomfortable for some gym-goers.

Benefits:

• Helps loosen your ankles. 
• Works your anterior tibialis muscle. 

How to do it:

1. Face towards the floor, place the roller at the bottom of the shin, and roll upwards.
2. The same goes here with rolling the calf; you want to spend time applying pressure in areas that are tender or tight and flex and point the toe. 

See Related - Reasons Why You Should Be Foam Rolling

3. Resisted Dorsiflexion With Band

This is a great exercise to improve dorsiflexion and build stronger ankles that are less susceptible to injury.

I'm a fan of this movement because you can perform this movement anywhere, even when you're on the move. I've performed this movement in my hotel room, office, and even a public park.

Benefits:

• You can do them anywhere. 
• Doesn't require much equipment.

how to do it:

1. Looping the band around a surface, place the other end over your mid-foot and sit on the floor.
2. Move back to bring tension into the band, keeping your leg out straight.
3. Flex your foot and hold for 10-15s.
4. Repeat 2-3 more times and switch sides.

4. Slow-Eccentric Calf Raises

Slow eccentric calf raise reps are a great dynamic warm-up exercise to do before squatting. This exercise will warm up the ankles for squats and stretch out the calves to release any tightness.

This is also an effective exercise to build strength after an ankle injury. I've used this movement with many clients in the past.

Benefits:

• Develops ankle strength. 
• Improves ankle mobility.
• Releases calf tightness.

How to do it:

1. Position the balls of your feet on an elevated surface and let one heel slowly sink towards the floor with the other leg hanging down, don't use it for support on the surface.
2. Stop when you feel the stretch.
3. Then position the other foot on the platform to return to the start position and repeat.

Related Article - What Causes Tight Muscles?

5. Toe Raises And Heel Drops

Ankle mobility exercises such as the toe raise and heel drop, essentially a calf raise exercise, will improve overall mobility as it moves the ankles through both plantar flexion and dorsiflexion.

This exercise will also strengthen and stretch the calf muscles and is great after a long cycling session.

Benefits:

• Strengthens the calf muscles.
• Great exercise for cyclists.
• You can do them anywhere.

How to do it:

1. Standing on a raised surface, with your heels hanging over the edge, press into the balls of your feet as far as you can go and hold.
2. Then lower your heels down as far as they will go and hold in this position.
3. Repeat for 10-12 reps.

6. Banded Ankle Distraction

Banded joint mobilizations place a band below the crease of the ankle and are a very effective and popular technique used to improve joint restriction in the ankle.

Make sure you don't place the band too high on the ankle, as the goal here is to pull the talus down and back while the tibia glides over the top of it.

The reason using a band is effective is because it locks the talus bone in place. This is an excellent exercise if you experience a pinching sensation in the front of your ankle.

Benefits:

• Great for gym-goers on the move. 
• Improves joint mobility and strength.

how to do it:

1. Secure a resistance band around a pole or squat rack and loop the other end around the top of your foot; it should be sitting on the talus bone (the bone that makes up the lower part of your ankle).
2. Bring tension into the band and hold it tight at your heel.
3. Move your knee over your big toe as far as possible and hold, then return to the start position. This can be done on the floor or on a raised surface like a small box.

7. Ankle PAILs And RAILs

These stretches are a form of isometric loading that requires no equipment and is a great addition to warming up for squats.  

As this movement doesn't require equipment, you can perform it anywhere. I've done this movement many times before running.

Benefits:

• Requires no equipment. 
• Simple for all ability levels.

how to do it:

1. In a lunge position bend your front ankle as far as you can while keeping your heel flat.
2.  Lean forward placing pressure on your lead leg. 
3. Relax and repeat on the other leg. 

8. Bench Stretch

As you've probably already guessed, this movement makes use of a bench.

The bench stretch is a great and simple way to improve dorsiflexion as it targets stretching the calf’s soleus muscles more than the gastrocnemius (the large calf muscle).

The soleus muscle can limit dorsiflexion when squatting. This stretch will improve both ankle mobility and tight calves.

benefits:

• Stretches your calf muscles.
• You can do them in most locations. 

how to do it:

1. Place one foot on a bench and extend the back leg out behind you.
2. Use your body weight to shift forwards so that your knee travels over the toe, keeping the heel down.
3. Place your hands on either side of the bench to increase the stretch.

9. Squat Hold With Barbell On Knees

The squat hold with a barbell on your knees is a great exercise to prime a deep squat position and one to do right before you squat.

Not only will it improve your ankle mobility, but it'll increase your hip flexibility too.  This is one of my favorite mobility stretches to warm up for squats and even Olympic lifts.

benefits:

• Improves ankle and hip mobility. 
• Great to warm up for Olympic lifts or squatting.

how to do it:

1. Get into a deep squat position.
2. Place the barbell just above your knees.
3. Hold the position for 10-20 seconds.
4. Relax and rest.

10. Knee Extension With Dorsiflexion

This is a challenging yet effective exercise that will help improve dorsiflexion through increased resistance to the joint.

I like this movement as it doesn't require much equipment and is suitable for all ability levels.

benefits:

• Suitable for all abilities.
• You can do them anywhere.

how to do it:

1. Sit on a chair and place a kettlebell around the top of one foot.
2. Sit up straight and keep your ankle in a flexed position.
3. Straighten out the leg, ensuring the kettlebell doesn't move, and lower back to the start position.
4. Repeat for 10 reps, then switch to the other leg. 

11. Soft Tissue Stretching

After completing foam rolling, move on to addressing soft tissue restrictions with a stretch into the calf. This can also be used as a foam rolling substitute if you don't have one at home.

While you can do this movement by yourself, I recommend getting help from your partner.

Benefits:

• Stretches the calf muscles.
• Improves blood flow to the area.

How to do it:

1. A simple way to do this is the heel drop stretch by standing on a raised surface and dropping the heel down to the floor.
2. Hold the stretch for 30 seconds and switch sides.

12. Duck Walks

As funny as this move may look, duck walks are a great dynamic exercise to help move the ankle joint through a wide range of motion.

This is an effective and fun drill to do with your training partner. I used to do this with my bootcamp clients, it always made everybody laugh.

Benefits:

• Uses a wide range of motion.
• Fun to perform.
• Great for partner work.

How to do it:

1. Get down onto the floor, kneeling on one knee and placing the other foot out in front with your foot flat on the floor.
2. You're going to start moving forwards by pushing your body weight into the front foot and driving the knee forward, and using that momentum to switch sides.
3. Make sure you have enough space to take 10 steps forwards and repeat this 3-4 times.

13. Goblet Squats

The goblet squat is a very underrated exercise.

It's excellent at improving hip mobility and ankles, this squat variation allows people with restrictions in the ankles to get their hips lower into a deeper squat.

I often teach this movement to beginners as it's easier to perform than the back squat.

benefits:

• It strengthens your entire lower body.
• Opens your hips joints.

how to do it:

1. Hold either a kettlebell or a dumbbell in front of your chest and close to your body and stand with your feet around shoulder width.
2. Squat as far as you're able, keeping your hips and torso stable. You will find it easier to get lower than a barbell squat due to the position of the weight.
3. Use a pause in the bottom position to improve the movement.

14. Kneeling Kettlebell Stretch

This exercise will help you achieve a deep squat as it will improve your ankle dorsiflexion and give your calf a good stretch all in one movement.

Best of all, you don't need a lot of weight for this movement. A light kettlebell will do the trick nicely. 

While it's suitable for all ability levels, I feel more advanced lifters will get the most from this movement.

benefits:

• Stretches your calf muscles.
• Opens your hip joints.

how to do it:

1. Kneel on one knee on the floor and bring one leg forwards, keeping the foot flat on the floor.
2. Shift your weight forward and use a moderately heavy kettlebell to place on your knee and push the knee forward as far as possible while keeping the heel flat.
3. Hold for 30 seconds, then switch legs. Make sure to keep your heels planted on the side you are stretching.

15. Hold A Deep Squat

If hip and ankle mobility are holding you back from squatting the weight you want, then simply sitting into deeper squats will help improve mobility in both areas.

You can also use the goblet squat stretch to feel more of a stretch in the ankles by holding a weight plate and using the weight to drive the knee over the toes.

Try holding a deep squat every day for 1-2 minutes.

benefits:

• Improves squat depth.
• Opens your hip joints.
• Increases ankle mobility.

how to do it: