Here's a scenario I see constantly: someone comes in wanting to fix their squat. They can't hit depth, their heels come up, their chest falls forward. They've been stretching their hips and hammering their hip flexors for months. Nothing has changed. Then I check their ankle mobility — and there it is.
Why Ankles Matter More Than You Think
Your squat is a chain reaction that starts at the floor. If your ankles can't dorsiflex (shin moving toward toes) adequately, your knees can't travel forward enough, so your hips compensate by pushing backward, your torso pitches forward, and suddenly your squat looks like a good morning. The whole chain breaks down from the bottom up.
The Quick Test
Face a wall, put your toes about 4-5 inches away, and try to touch your knee to the wall without your heel lifting. Can't do it? Your ankle dorsiflexion is limited, and it's likely affecting every squatting and lunging movement you do.
The Fix
Banded Ankle Mobilization
Loop a heavy resistance band around a rig at ankle height and step into it so it wraps behind your ankle joint. Step forward to create tension, then drive your knee over your toes repeatedly. 15 reps per side. The band pulls the talus bone backward, creating more space in the joint.
Wall Ankle Stretch
Face the wall, stagger your feet, and drive your front knee toward the wall over your pinky toe. Hold 30 seconds, 3 times per side. Measure your distance from the wall and track improvements weekly.
Calf Raises with Slow Eccentric
Stand on a step with your heels hanging off. Rise up on your toes, then lower slowly over 3-4 seconds until your heels drop below the step. 2 sets of 12. This builds strength through the full ankle range.
Goblet Squat with Heel Wedge
Place small plates or a wedge under your heels and practice squatting to depth. This is your training workaround while you build the ankle range. Over weeks, gradually reduce the wedge height.
Ankle mobility limitations are common in anyone who wears heeled shoes regularly or has a history of ankle sprains. The good news: unlike some mobility issues, ankles respond well to consistent work. Most people see measurable improvement in 3-4 weeks.
- ✓Limited ankle dorsiflexion is one of the most common causes of poor squat form
- ✓Test yourself: knee-to-wall test at 4-5 inches from the wall
- ✓Banded mobilizations and wall stretches are the most effective interventions
- ✓Use heel wedges as a temporary workaround while you improve range
- ✓Expect measurable improvement in 3-4 weeks of daily work