Three Drills for Freer, Deeper Squats

A deep squat depends on more than leg strength. Your ankles need enough dorsiflexion—the ability to draw the shin forward over the foot—so your heels stay grounded while your hips lower. When that range is limited, your body may compensate by lifting the heels, collapsing the arches, rounding the lower back, or shifting weight towards the toes.

Ankle stiffness can develop from old sprains, long hours in work boots, limited daily movement, or repeated running and jumping. It is common among people playing weekend footy, netball, basketball, or chasing a faster parkrun time. The three drills below target useful ankle mobility without forcing an aggressive stretch.

Check What Is Limiting Your Squat

Before working on mobility, compare your two ankles. Kneel facing a wall with one foot flat and the toes a few centimetres away. Keeping the heel down, drive the knee towards the wall. Move the foot back gradually until the knee can no longer reach the wall without the heel lifting. Repeat on the other side.

A large difference between sides can point to a previous ankle injury or a movement habit worth addressing. If you feel a sharp pinch at the front of the ankle, pain around the Achilles tendon, or instability, do not push through it. A sports physiotherapist can assess the joint and determine whether the restriction comes from the calf, the ankle itself, the foot, or another part of the squat.

Half-Kneeling Ankle Rocks

Start in a half-kneeling position with the front foot flat and the toes pointing straight ahead. Place your hands on the floor or hold a light kettlebell near the front knee. Slowly guide the knee over the middle toes until you feel a mild stretch through the calf or the back of the ankle.

Return to the starting position without allowing the heel or arch to lift. Complete 8 to 12 controlled repetitions, then change sides. The movement should be smooth rather than a series of bounces. Keep the knee tracking in line with the second and third toes instead of letting it fall sharply inward.

This drill works well before a lower-body session because it rehearses the ankle position needed for a squat. It is also practical after a day on your feet in work boots or after a long drive between suburbs. Use a small range at first and gradually allow the knee to travel farther as the joint feels more comfortable.

Loaded Knee-Over-Toe Mobilisation

Stand in a split stance with the front foot flat and most of your weight over that leg. Hold onto a squat rack, kitchen bench, or sturdy post for balance. Bend the front knee and move it forwards over the toes while keeping the heel heavy. Then straighten the leg under control.

For 2 to 3 sets of 8 to 10 repetitions per side, add gentle pressure through the front foot rather than forcing the knee forward. A light dumbbell held in the goblet position can provide useful load once the unweighted version feels easy. The goal is to build tolerance in the available range, not to chase the biggest stretch.

This variation has a place in a broader conditioning programme because it combines mobility with control. Australian field-sport athletes may find it especially helpful before training on a hard footy oval, where repeated accelerations and changes of direction place considerable demand on the ankle.

Calf Raise With Ankle Range

Stand on the edge of a low step with the balls of your feet supported and your heels free. Hold a rail for balance. Lower both heels slowly until you feel a comfortable stretch through the calf, pause briefly, then rise onto the balls of your feet. Keep the ankles aligned rather than allowing them to roll outwards.

Perform 2 sets of 10 to 15 repetitions, using a smaller step or the floor if the stretch feels too intense. Once you can control the movement easily, try one leg at a time or hold a light weight. The lowering phase is important: it teaches the calf and Achilles tendon to manage length while the ankle moves into dorsiflexion.

This is more than a passive stretch. Strong calves support the ankle when you squat, land, run, and climb stairs. It can suit people returning to activity after a mild ankle sprain, although pain, swelling, or ongoing weakness should be assessed before loading the joint.

Fit The Drills Around Squat Training

Use the half-kneeling rocks and loaded mobilisation during your warm-up, then perform a few slow bodyweight squats. If your heels remain grounded and the movement feels less restricted, continue with your planned strength work. The calf raise can be placed after training or on a separate lower-body day.

Begin with two or three sessions each week rather than turning mobility into a long daily chore. Three controlled sets are usually more useful than rushing through dozens of repetitions. People training early before work, heading to a local gym after school drop-off, or squeezing in a session before Saturday sport can keep the routine brief and consistent.

Mobility work should support progressive strength. Once your ankle range improves, practise goblet squats, split squats, and paused squats with a load you can control. A deeper position is valuable only when you can maintain foot pressure, knee control, and a stable trunk.

Avoid Common Mobility Mistakes

Do not place a large plate under your heels and assume the ankle problem has been solved. Heel elevation can make a squat feel deeper by reducing the dorsiflexion requirement, but it does not automatically improve the joint’s capacity. It may be a useful temporary training option, particularly for lifting sessions, while you continue developing ankle control.

Avoid forcing the knee far past the toes if you feel a sharp front-of-ankle pinch. The knee may travel over the toes safely for many people, but the movement must be gradual and matched to your current tolerance. Keep the foot active: maintain contact through the heel, the base of the big toe, and the base of the little toe.

If stiffness remains unchanged after several weeks, or if the ankle repeatedly gives way, swells after exercise, or affects your walking, seek individual guidance. Previous injuries can leave joint restrictions that need more than general drills. The same applies if your squat depth changes dramatically between sides.

Practise these three movements consistently, then retest your wall distance and bodyweight squat every few weeks. Add load only when your improved range is controlled, comfortable, and repeatable. Use the drills as part of a well-rounded training routine so your ankles, knees, hips, and trunk learn to work together.