Banded Ankle Mobility Guide | Improve Squat Depth
Learn how to perform banded ankle mobility drills to improve dorsiflexion, reduce joint pinching, and optimize your squat and lunge mechanics.
How to Perform
- Secure one end of a heavy resistance band to a sturdy anchor point at floor level.
- Step into the loop and place the band around the front of your ankle, ensuring it sits just below the bony prominences of the ankle joint.
- Step forward away from the anchor point until there is significant tension pulling your ankle backward.
- Place your foot firmly on a small elevated box or plate with your heel remaining in contact with the surface at all times.
- Drive your knee forward over your toes as far as possible while maintaining the posterior pull from the band.
- Hold the end-range position for two seconds, then return to the starting position and repeat for the desired number of reps.
Common Mistakes
- Placing the band too high on the shin instead of deep in the ankle crease
- Allowing the heel to lift off the ground during the forward lean
- Using insufficient band tension to create a meaningful joint distraction
- Collapsing the arch of the foot inward while driving the knee forward
Muscles Worked
Primary movers
- Ankle
Stabilizers
- Calves
- Tibialis Anterior
- Achilles Tendon
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Ankle · Strength