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Improve ankle mobility

Great ways to improve ankle mobility

Improve your ankle mobility for squat depth

One of the common problems we find with the squat is the inability for individuals to comfortably squat below parallel while maintaining an upright posture. ⁣

With squatting, motion occurs simultaneously through the hips, knees, and ankles. Oftentimes (not always), individuals who lack the mobility to squat below parallel will lack the prerequisite ankle dorsiflexion in order to effectively bring the knees forward over the toes. ⁣

In this video we highlight a quick mobility drill that is good for increasing motion through the ankles:⁣

𝐃𝐨𝐫𝐬𝐢𝐟𝐥𝐞𝐱𝐢𝐨𝐧 𝐌𝐨𝐛𝐢𝐥𝐢𝐳𝐚𝐭𝐢𝐨𝐧 𝗪𝐢𝐭𝐡 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭⁣

  • Be sure wrap the band around the Talus which is located just below the lower part of the shin bone. ⁣
  • As you drive the knee forward over the toes, the band provides a posterior glide of the talus enhancing its arthrokinematic motion. ⁣

𝐓𝐢𝐛𝐢𝐚𝐥𝐢𝐬 𝐑𝐚𝐢𝐬𝐞𝐬⁣

  • Lean back against a wall or any stationary object, lift the toes up off the ground, control the feet on the way down⁣.
  • The further your feet are away from your body, the harder it becomes.

𝐀𝐬𝐬𝐢𝐬𝐭𝐞𝐝 𝐃𝐞𝐞𝐩 𝐒𝐪𝐮𝐚𝐭 𝐇𝐨𝐥𝐝𝐬⁣

  • Start about a foots length from the rack, feet shoulder width apart, drop into a deep squat.
  • ⁣Keep your torso upright, think about driving the knees out and over the 3rd and 4th toes⁣

𝐏𝐚𝐮𝐬𝐞 𝐅𝐫𝐨𝐧𝐭 𝐒𝐪𝐮𝐚𝐭𝐬⁣

  • Elbows high, drop into a deep squat keeping the torso upright.
  • ⁣Slow and controlled motion on the way down, pause at the bottom, explode up. ⁣

What are some of your favorite exercises for ankle mobility? Feel free to drop them in the comments

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