Squats are a cornerstone for building lower-body strength, power and mobility. But for many, squats can also feel uncomfortable and challenging.
Hannah Frankson, a trainer at Peloton, explains that even for her—with a full-time job exercising—squats haven't always come easy. "I find it hard to squat but I absolutely love strength training," she says.
While difficulties with squatting can stem from a lack of strength or limited hip mobility, Frankson highlights another common culprit: "I have the tightest ankles in the world!" she says.
Why ankle mobility matters
Ankle mobility is often overlooked but it plays a vital role in the way our bodies move—especially in exercises where we're bending at the knees, like a squat.
"If you lack ankle mobility, you might notice yourself leaning really far forward when you squat," Frankson explains. This not only reduces the effectiveness of the movement but can also increase your risk of injury.
What can you do about tight ankles?
As a quick fix for ankle mobility, Frankson suggests elevating your heels while squatting. "I always put little weights under my heels to support my body when I squat," she says.
For a longer term solution, Frankson recommends a specific ankle mobility exercise that will help improve the way you squat. "I do this at the beginning of every workout and I see an instant change in how easy it is for me to squat," she says.
How to do the mobility exercise
You’ll need:
- A long resistance band
- A sturdy elevated surface, like a step (about 4 inches high)
- A fixed anchor point to attach the resistance band to.
How to do the stretch:
- Secure one end of the resistance band to a fixed surface and loop the other end around the lower part of your ankle.
- Place the foot with the resistance band on the elevated surface; the other foot stays on the ground. Position yourself far enough from the anchor point to create tension in the band.
- Bend your knee and lean forwards, so that your knee travels forward over your foot.
- Hold this stretch for one to two minutes, then switch to the other ankle.
If you still find that your squatting form isn't perfect, read our guide on how to do a squat properly.
Shop resistance bands
Resistance bands are useful pieces of equipment. Cheap, versatile and easy to store, they're a good substitute for the gym or more expensive dumbbells. Once you have some in your home arsenal, use them to perform the above mobility move and routines like this full-body resistance band workout.
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