If you’ve ever found yourself stuck in the middle of a squat and wondering why you can’t go deeper, you’re not alone. Most lifters believe that tight hips or hamstrings are a problem. As a result, they spend weeks stretching their lower bodies, foam rolling, and trying every mobility routine, but they see little or no improvement.
This is because the limiting factor in your squats may not be what you think. According to physical therapists, poor ankle mobility may be to blame.
“Limited ankle mobility is a common but overlooked reason why people have difficulty achieving deep squats,” says leda malekPT, DPT, SCS, CSCS, Spokesperson for the American Physical Therapy Association. “When the ankle does not bend enough to allow the knee to extend over the top of the foot, the body compensates by leaning forward, lifting the heels, or shortening the squat.”
Good news? It is easy to improve ankle mobility. Here’s why your heels matter more than you think, how to tell if they’re limiting your squat, and what physical therapists recommend doing for better ankle mobility and squat performance.
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The hidden reason why your squat depth is stuck
squat is one compound exercisesWhich means it requires coordinated movement from multiple joints, including your ankle, knee, hip and spine. When one of those joints lacks mobility, the others must compensate during exercise.
When doing squats, you need enough ankle dorsiflexionWhich is the ability to move your shins forward over the top of your feet while keeping your heels stable. Without it, it’s challenging to maintain an erect torso and stable base as you descend into the squat.
“If there are limitations in one joint, it will affect the motion of others,” explains wendy greenLPTA and Clinic Director at Bethesda Physical Therapy. “Poor ankle mobility is a common limiting factor that can affect squat depth and lead to altered lifting mechanics as other joints are forced into compensatory movement patterns.”
Research It is suggested that these compensations could look like several things. you might get your attention heels lifting off the flooryour torso is bent too far forward, or your The knees are shrinking inwards. If you notice yourself doing any of these but still force yourself to complete the movement, all you are doing is reducing squat efficiency and putting stress on your joints.
RELATED: How to Do Bodyweight Squats to Increase Strength and Functional Strength
Form mistakes are hurting your lower back and knees
When your ankle’s dorsiflexion during squats is limited, your body is forced to find other ways to reach the desired position. What does this look like? Leaning too far forward, putting most of your weight on your lower back, or bending your knees. After a while, these compensations can reduce force production, make squats feel less stable, and increase your risk of injury.
“Squatting with limited ankle mobility can cause the hips and knees to move past the toes or bend too far forward, which can lead to injury,” explains Green. “If ankle problems are known, paying close attention to squat mechanics and form allows the exercise to be performed safely and effectively.”
60 second assessment to pinpoint your squat limits
Before you start working on ankle mobility, be sure to determine if you actually have a problem with your ankles. How? With a simple squat depth assessment. Stand with your feet shoulder-width apart and perform bodyweight squats while looking at yourself in the mirror. Pay close attention to what happens when you land. According to Green, if your heels lift off the floor, your knees stop moving forward, or your chest begins to lean forward excessively, limited ankle mobility may be causing the problem.
Another assessment you can try is the knee-to-wall test. Stand facing the wall with one foot resting on the floor. Keeping your heels straight, drive your knees toward the wall. Slowly move your foot away from the wall until you reach the maximum distance where your knee can touch without even lifting your heel. Malek says if there’s a significant gap between your arms or an inability to extend your knee without compensation it could be a sign of poor ankle mobility.
Although any test should not be considered a medical diagnosis, each test can help you determine where your squat limitations are coming from.
RELATED: This Weird Exercise Activates Your Posterior Chain and Improves Your Squat Instantly
The Best Physical Therapist-Approved Exercises for Deep Squats
Fortunately, combining mobility work with ankle strengthening exercises can help improve your ankle mobility. Malek recommends performing these mobility exercises daily whenever possible, while strength-focused exercises can be added two to three times per week.
How to do weight bearing lunges
beth bischoff
- Stand with one foot forward facing the wall.
- Keep your heels on the ground.
- Move your knee forward over the toe of your other foot.
- Hold the final position for three to five seconds.
- Return to starting position and repeat.
How to do calf stretching while standing
beth bischoff
- Stand in a staggered posture facing the wall.
- Keep your back leg straight and your heel flat.
- Lean your body weight forward until you feel a stretch in your shin.
- Hold for 30 to 60 seconds.
- Repeat three times on each side.
How to do split squats
beth bischoff
- Assume a staggered situation.
- Keep your front foot flat and rise on the ball of your back foot.
- Come down slowly while keeping your chest straight.
- Allow your front knee to move forward naturally.
- Return to starting position and repeat.
bottom line
Limited ankle mobility is one of the most common and overlooked reasons why many people have difficulty performing proper deep squats. The good news is that ankle mobility responds well to targeted training. Incorporating daily mobility work and strength training exercises each week can help improve how your squats feel, look, and ultimately how much strength you are able to produce.
