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In challenging times, it’s reassuring to find simple solutions to common issues. If you struggle to reach proper depth in your squats, improving ankle flexibility might be the answer. Here are some effective techniques to help you achieve that.
Your ankle flexibility directly impacts your squat depth
Ankle mobility plays a crucial role in squats, as your ankles must flex in sync with your hips and knees. This is especially noticeable for taller individuals or those with longer limbs, as longer thighbones demand greater ankle flexibility.
The impact of ankle stiffness varies depending on the type of squat you perform. Stiff ankles are particularly problematic for front squats and high-bar squats, whereas low-bar squats (with the bar positioned just below the shoulders) tend to be more forgiving. This is due to the differing demands each squat variation places on body alignment. Front squats necessitate an upright torso, placing greater strain on the ankles, while low-bar squats allow for more forward torso lean, reducing the need for extensive ankle flexion.
Improved ankle mobility benefits all squat variations. A key factor is dorsiflexion—the ability to pull the top of your foot toward your shin. Enhanced ankle mobility ensures you can squat deep enough while maintaining foot stability. Limited dorsiflexion, however, may prevent you from lowering your hips as far as desired without lifting your heels off the ground.
How can you address this issue? Several solutions exist, ranging from quick fixes to longer-term strategies. Whether you're preparing for heavy barbell squats or practicing bodyweight squats, these tips are universally applicable. Test them out and observe if your air squats improve.
Enhancing ankle mobility without stretching
While I'll soon share stretches for long-term ankle mobility improvement, let's first focus on immediate solutions for less-than-ideal ankle flexibility. One effective method is to elevate your heels, reducing the degree of ankle flexion required to achieve proper squat positioning.
Use small plates to elevate your heels
This is a simple and effective hack you can implement in any gym, requiring no specialized gear.
Grab a couple of small plates, such as 5-pound ones, and position them on the floor in the squat rack where your heels would typically rest.
After unracking the bar, carefully step back so that only your heels rest on the plates, leaving your toes on the ground.
Proceed to perform your squat.
While this method works, it’s not my preferred solution for improving ankle mobility, as balancing on a precise spot with a heavy load can be risky.
Invest in weightlifting shoes
A superior method for elevating your heels is by using weightlifting shoes. These are specialized footwear designed for Olympic weightlifters, often referred to as "squat shoes" by powerlifters. Unlike flat shoes like Converse or cushioned running shoes, these are built with a firm, elevated heel to enhance stability and performance.
Authentic weightlifting shoes feature a solid plastic or wooden heel, usually around 3/4" high. The sole is entirely flat, providing a grounded, secure feel. While they aren’t suitable for running or agility exercises, hybrid options like Metcons attempt to bridge the gap between functionality and versatility.
Purchasing weightlifting shoes can be a bit tedious but straightforward. Since they’re highly specialized, most sporting goods stores don’t carry them, making it difficult to try them on beforehand. Focus on thorough online research and buy from retailers with reliable return policies. Here are some recommendations:
Nike Romaleos for those with narrow-to-medium feet
TYR or Do-Wins for medium-to-wide feet or if you prefer a roomier toebox
Any trusted brand if your foot size falls somewhere in between
Stretch your ankles while in a squat stance
Ankles, much like other parts of the body, benefit from foam rolling and stretching. Performing these exercises before squats can offer immediate relief and contribute to long-term flexibility improvements.
A highly effective and straightforward stretch involves sitting into a squat position. If this is challenging, use a stable object like a squat rack leg for support to prevent falling backward. Gently pull yourself forward until you feel a stretch in your ankle or calf.
To intensify this stretch, incorporate additional weight. As shown in this video by Greg Everett, wear your weightlifting shoes, squat down, and lean on your forearms to push one knee forward as far as possible, then repeat on the other side.
The most effective squat warmup stretches are variations of this exercise. You can use weights, such as a kettlebell on your knee or an empty barbell across both knees, to increase pressure. Alternatively, place your foot on a bench and loop a resistance band around your ankle while performing the stretch. I particularly recommend this routine, which includes hip stretches and uses a weight plate to maintain balance and an upright posture.
Experiment with different versions of this stretch before your next squat session. Even if stretching isn’t part of your regular routine, targeted stretches like these—focusing on areas that require mobility—can enhance your workout performance. Incorporate additional ankle stretches post-workout or on rest days to further improve your ankle flexibility and range of motion.
