🔥3 ANKLE MOBILITY EXERCISES TO IMPROVE YOUR SQUATS
⭕️ Here’s my top 3 exercise recommendation for ankle mobility. The first one will require a barbell, the second one just a pair of stairs, the third one a rubber band. –
Since many of y’all asked me what exercises could improve ankle mobility, without necessarily investing on squat shoes, there y’all have it!
Limitations in ankle dorsiflexion can cause quite a few functional and athletic limitations, which can lead to injury. Before stretching the ankles, it would be a great idea to release calves’ muscles through myofascial release (which I haven’t covered in this post) to loosen the soft tissue and maximize pliability before working on specific joint mobility, and then proceed with the stretches, b it’s not mandatory.
The first exercise is a warm up exercise that can be done before a squat session even as a warm up: you pick a barbell and place it on your quads, more towards the knees area. At this point, you basically move your legs around (it’s not a static stretch) while keeping your heels on the ground.
The second exercise is pretty easy and can be performed anywhere: you step on the stairs and you make sure you place one foot over. The other foot lays on it only with the ball/frontal part of yor foot, so that you can stretch the foot out by straightening & bending the knee while applying pressure on your ankle. Make sure to keep your knee on the same line of your foot and don’t let it collapse inwards when applying pressure. –
The third one doesn’t require much explanation, you simply tie up your ankle with a rubber band and atep with the tied up foot on a plate. With the other leg you step over the plate to provide extra stretch for the ankle.
If you feel like your ankles are very tight, I would start with 3-4 sets per exercise, for around 30 seconds each, building upcas you progress.