Ankle mobility is often the missing link with the ability to gain depth in your squat position without falling forward. Follow these simple mobility drills in this movement sequence to improve your ankle mobility to squat deeper, I'll guide you through certain mobility drills specifically to increase ankle dorsiflexion.
If you are stuck in your squat and cannon squat deeper, chances are you need to improve your ankle mobility to squat deeper. If you are feeling tight in the bottom of a squat or your calf muscle feels restricted, try this ankle mobility sequence before your lower body workout. One way to see if you have poor ankle dorsiflexion is to try to squat low and see if your heels lift off the ground or your feet turn out to the side.
Ankle dorsiflexion occurs in your ankle when you draw your toes back toward your shins. The key to improving ankle dorsiflexion with the mobility drills I am showing you in this video is to make them first passive then apply active isometric contraction.
How do you improve the range of motion in a joint? Well, it requires passive (think of stretching to a point that is comfortable) and active (think of isometrically squeezing muscles).
To make a mobility position active, you need to activate the tissue around the joint which means that you can use an isometric contraction. An isometric contraction is a muscle contraction without motion. Isometric contractions won't look like moving around the joint, but you are squeezing or pressing and contracting the muscles as you hold a position still.
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Breakdown of IMPROVE YOUR ANKLE MOBILITY TO SQUAT DEEPER:
00:00 Intro Improve Your Ankle Mobility To Squat Deeper
01:11 Assisted Squats using a band door frame
02:21 Closed Chain Ankle Circles assisted using a band
03:39 Closed Chain Ankle Circles
04:10 Isometric Loading Standing Dorsiflexion
05:47 Calf Raises
06:32 Alternating Calf Raises
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