5 Best Ankle Mobility Drills to Improve Squat Depth and Performance

Improving ankle mobility is essential for achieving optimal squat depth and mechanics. Here are five highly effective drills to help you unlock better range of motion and stability:

1. Banded Dorsiflexion Mobilization

If you struggle with dorsiflexion, this drill is a must. Using a strong, minimally stretchy resistance band (such as the green or black Rogue bands), we apply targeted tension to the ankle joint while actively moving the knee over the foot. This helps reestablish natural joint movement. Perform 30–50 repetitions per session, 1–2 times daily, holding each rep for 3–5 seconds.

2. Lateral Tibial Mobilization

Lateral ankle mobility often gets overlooked, but it plays a key role in squat performance — even if dorsiflexion is adequate. To perform this drill, set up on an elevated surface like a box or bench, or in a half-kneeling position on the ground. With your target foot forward, use the same-side hand (e.g., right foot with right hand) to anchor the mid-foot. Keeping your heel grounded, drive the knee outward beyond the hand, aiming toward 1:00–2:00 for the right foot (10:00–11:00 for the left). Complete 30 repetitions per session, holding each stretch for 3–5 seconds.

3. Eccentric Calf Raise

This drill strengthens the calves while also improving end-range flexibility. Stand on an elevated surface (a small box, weight plates, or a stair step) with the balls of your feet on the edge and your heels hanging off. Rise into a full calf raise, then slowly lower your heels below the platform to feel a gentle stretch. Pause briefly at the bottom before returning to the top. Perform 3 sets of 12–15 slow, controlled repetitions.

4. Deep Goblet Squat with Counterweight

Using a light to moderate kettlebell or weight plate, lower into your deepest squat. Rest your forearms on your knees and hold the weight in front of you as a counterbalance. Incorporate slow side-to-side movements while staying in the squat. Start with 5-second holds for 30–40 repetitions. Progress by building up to longer holds, such as 3 rounds of 1-minute holds.

5. Split Squat with Front-Leg Emphasis

Begin in a split stance with one foot forward. As you descend into a split squat, allow your body to shift forward, encouraging the front knee to travel over the toes while keeping the heel down. Pause briefly at the bottom position, then drive through the front leg to return to standing. Focus on maintaining full foot contact throughout. Perform 3 sets of 8–12 repetitions per side.

Consistency is key — integrating these drills regularly into your routine can significantly enhance ankle mobility, improve squat depth, and boost overall performance.