Top 3 Ankle Mobility Exercises for Better Squat Technique
In this video, Dr. Andhor Segin shares his top three ankle mobility exercises to help improve squat technique. Ankle mobility limitations are a common problem that can hinder proper squat form. By addressing ankle mobility, we can enhance the depth and stability of our squats. Let’s dive into the exercises!
Ankle Mobility Assessment:
To determine if ankle mobility is a limitation for you, Dr. Andhor suggests a simple test. Stand facing a wall or the end of a room with your feet shoulder-width apart. Look for a distance of about five inches between your big toe and the wall. Try to drive your knee directly over your second or third toe without your heel lifting off the ground. If you can’t reach the wall without your heel popping up, it indicates an ankle mobility limitation.
Joint Mobilization Exercise:
If you experience a pinched or blocked sensation in the front side of your ankle, it signifies a joint restriction. To address this, Dr. Andhor recommends using a thick band for joint mobilization. Place the band around your ankle, just above the talus bone. The band should exert tension on the bone, helping it glide backward when you move your knee over your toe. Perform a gliding motion with the band, driving your knee forward and back. This exercise improves the natural joint movement of the ankle.
Bench Stretch:
To stretch the tissues on the backside of your ankle, Dr. Andhor suggests a simple bench stretch. Find a bench or box and position yourself with one foot on the bench. Drive your knee directly over your toe while holding onto the bench for support. You can also use your chest to pull down, intensifying the stretch. Focus on feeling the stretch in your soleus muscle, located in the lower leg. Hold the position for a desired duration, tailored to your needs.
Stretch Duration Considerations:
The duration of stretches depends on individual needs and goals. Longer stretches of 30 seconds to a minute can be beneficial for individuals with significant limitations and restricted mobility. However, it’s important to note that longer stretches may temporarily decrease muscle strength and power. For those preparing for intense training or competition, shorter stretches of around ten seconds with multiple repetitions are recommended to avoid performance detriments.
Goblet Squat Ankle Stretch:
Another effective ankle mobility exercise is the goblet squat ankle stretch. Holding a weight plate or kettlebell in front of you, assume a squat position with your feet shoulder-width apart. As you squat down, drive your knees over your toes while maintaining a good posture. This exercise targets ankle mobility directly and helps improve squat technique for movements like cleans, snatches, and front squats.
Improving ankle mobility is crucial for achieving better squat technique. By addressing ankle mobility limitations through joint mobilization exercises, bench stretches, and goblet squat ankle stretches, you can enhance your range of motion and achieve deeper, more stable squats. Remember to test and retest your ankle mobility after performing these exercises to assess their effectiveness. Incorporate these top three ankle mobility exercises into your training routine and enjoy better squatting!
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