Ankle Mobility
The range of motion available at the ankle joint, particularly dorsiflexion.
Updated
Ankle mobility, specifically dorsiflexion (toes toward shin), is critical for squat depth and quality. Limited ankle mobility causes heels to rise, forward lean, or restricted depth. This is often a limiting factor in squats and can be improved through stretching, foam rolling the calf, and mobilization. Weightlifting shoes with raised heels can compensate for limited mobility.
Examples
- Knee-to-wall test for ankle mobility
- Calf stretching and foam rolling
- Elevated heel squat shoes
Related Terms
Stretching and mobility exercises
123 exercises in the library match this description.
Common questions
What is Ankle Mobility?
The range of motion available at the ankle joint, particularly dorsiflexion. Ankle mobility, specifically dorsiflexion (toes toward shin), is critical for squat depth and quality.
What exercises train the Ankle Mobility?
Good options include Overhead Stretch, Overhead Triceps, Pelvic Tilt Into Bridge, Peroneals-SMR, Peroneals Stretch. Each links to a step-by-step guide with demonstration images.
What are examples of Ankle Mobility?
Knee-to-wall test for ankle mobility; Calf stretching and foam rolling; Elevated heel squat shoes.
Put it into practice
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