And while strong muscles are definitely important when it comes to mastering squats, there’s another thing that you should keep in mind if you want to get the best squat results possible - ankle mobility. They offer tons of variations and modifications that you can try depending on your fitness level to help you slowly make progress by strengthening your leg muscles and growing a more powerful lower body. Perform 3 reps on side.Squats are a staple movement in any strength training routine because of how simple yet highly effective they are. Hold this position for 30 seconds, then switch sides and repeat.
Then, push your hips forward to obtain a good stretching sensation in the calf and ankle. Bend the back leg and try to keep both heels flat on the floor.
Place your palms on the wall and move one foot back, maintaining a straight knee with the front leg. Achilles stretchįind an empty space along a wall. Press down through the right heel to bring the right leg back to center. Lower down into a squat toward the right side while keeping the left leg straight. Reach your right glute backward as your right knee bends over your right ankle. Take a large step to the right with your right leg, keeping both feet pointing forward. Then take another stride forward with the opposite side and repeat the same motion. Press down through the front foot’s heel and press up. Lower into a 90-degree angle with both knees. Take a long stride forward, pushing your front knee forward and back knee toward the ground. Start standing with your feet shoulder-width apart. Repeat 5 times, and then switch which foot is forward and back. Make sure that both knees are bent at a 90-degree angle. In this stretched-out position, with one foot in front and one foot behind, drive your front knee forward and your back knee toward the ground into a lunge.
Standing with your feet shoulder-width apart, take a long stride forward and pause. Walk the distance back on your heels with the balls of your feet off the ground. For the first round, walk the stretch of space on the balls of your feet, heels off the ground. Toe-to-heel walksįind a space where you can walk about 10 feet forward. Slowly lower your heels back to the floor. Lift your heels off the floor to raise onto the balls of your feet. Stand near a wall or chair if stability support is needed. Start standing with feet shoulder-width apart. Balance on one foot for 30 seconds, performing on each side for 2 reps. Otherwise, straighten your arms out by your sides and raise one knee up to stand on the opposite foot. If you need support to maintain stability, stand near a wall or chair so you can hold on for assistance. Stand upright with feet shoulder-width apart. This is a daily exercise that can be done to improve foot and ankle mobility. They also make a great addition to a warm up before a walk! Single leg balance Many of these exercises can be done while you’re standing in line or even in an elevator or when cooking dinner. Here are my favorite ankle and foot exercises to improve mobility.
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