Ankle Mobility for Squats: How to Test It and Fix It
If your heels pop up or your chest drops when you squat, it’s often an ankle thing—not a “you’re bad at squats” thing. Good ankle dorsiflexion lets your knees travel toward (or a little past) your toes so your torso stays upright under load. The fix starts with a quick test and a couple of smart drills. Simple, practical, repeatable.
Quick signs your ankles are holding you back
Heels lift as you hit depth
Feet splay out more than usual to “make room”
Knees can’t travel forward over the toes
Torso folds forward to stay balanced
One side feels tighter or wobbly compared to the other
The Knee-to-Wall Test (step-by-step)
What you need: a wall, tape measure (or a shoe length), and 60 seconds.
Face a wall with one foot forward.
Place your big toe about 5 inches (≈12.5 cm) from the wall.
Keep the heel down and drive the knee straight toward the wall over the 2nd–3rd toe.
If the knee taps the wall without the heel lifting, scoot the foot back 0.5 inch and try again.
If the knee can’t touch, move the foot closer until it can.
Measure the farthest distance you can touch the wall with the heel flat.
What the numbers mean
• Many lifters do well around 4–5 inches (10–13 cm).
• Under ~3 inches often shows up as depth or balance problems.
• Big left-right differences? Worth addressing before heavy sets.
Why tibial rotation matters (and how to check it)
You need tibial internal rotation (IR) to “unlock” dorsiflexion. If IR is stiff, the front of the ankle can feel blocked even if you stretch the calf all day.
Quick screen:
• Half-kneeling, front foot flat. Gently rotate your shin inward (IR) and outward (ER).
• Compare sides. If IR feels limited or sticky, work on it before your squats.
Drills that actually help
Pick one or two, use them 3–4 days per week for 2–3 weeks, and retest.
Banded ankle mobilization (for that front-of-ankle pinch)
• Loop a band low around the ankle pulling backward.
• Drive the knee forward over the 2nd–3rd toe.
• 10–15 reps x 2–3 sets.
Knee-bent calf/soleus stretch (for the back side)
• Forefoot on a plate or against a wall, knee bent.
• Lean in until you feel a calf/ankle stretch—not a pinch.
• 30–45 seconds x 2–3 each side.
Tibial IR driver (to free up dorsiflexion)
• Sit with foot planted. Rotate the shin inward.
• Pause 2–3 seconds at end range.
• 20 slow reps each side.
Tempo goblet squats (to own the new range)
• 3-0-3 tempo, light to moderate load.
• 6–8 reps x 2–3 sets after mobility.
• Keep heels heavy; let the knees travel.
Mini “before squats” plan (plug-and-play)
• 2 minutes: bike/row or ankle rocks
• 2 sets: banded ankle mobilization (10–15 reps)
• 1 set: tibial IR driver (20 reps)
• 2 sets: tempo goblet squats (6–8 reps)
• Then your working sets
Lifters and heel inserts: tool, not a shortcut
Weightlifting shoes or heel wedges (e.g., Versa Lifts) can clean up squat mechanics while you build mobility and control. Use them for loaded sets if needed. Still train ankles barefoot or in flat shoes during warm-ups and lighter days so the change sticks.
Do
• Use lifters for performance while you work the drills
• Keep stance and toe angle consistent when you test
• Retest every 1–2 weeks
Don’t
• Force knee travel with the heel popping up
• Stretch only the calf if the front of the ankle feels “blocked”
• Skip strength work to own the range you just created
FAQ
How far should my knees travel?
Far enough to keep your balance and chest up—often to or a bit past the toes, depending on stance and limb proportions.
Is the 5-inch knee-to-wall score mandatory?
No. It’s a guide. Many lifters move well at 4–5 inches, as long as both sides are similar.
What if I still feel a pinch in front of the ankle?
Try the banded mobilization and aim the knee over the 2nd–3rd toe. If pinching doesn’t change, get evaluated.
Can stance help?
Yes. Slightly more heel-elevated, narrower or more toe-out can buy you room while you work on mobility.
