Top 3 Ankle Mobility Exercises [Strong Ankles]

In this video, I share my top 3 ankle mobility exercises for improved function and performance.

Join us as we dive deep into each ankle mobility exercise, providing step-by-step demonstrations, and sharing valuable tips to ensure proper form and technique.

Ankle mobility is crucial for various activities, including weightlifting, sports, and everyday movements. These ankle mobility exercises will help you achieve optimal ankle range of motion and enhance your performance in lifts such as squats, cleans, and snatches.

Our top 3 ankle mobility exercises include:

1) Banded joint mobilizations: Utilize resistance bands to target specific ankle movements, promoting flexibility and mobility.

2) The box/bench stretch: Perform a stretch that targets the calf muscles and Achilles tendon, improving ankle dorsiflexion.

3) The goblet squat stretch: Combine a deep squat with ankle dorsiflexion, providing a dynamic stretch for increased mobility.

Incorporating these ankle mobility exercises into your routine will enhance balance, stability, and reduce the risk of ankle-related issues. Subscribe to our channel for more expert guidance, where we'll provide insights and tips on optimizing your health and performance. Let's take your ankle mobility to new heights!

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A restriction in joint mobility should be the first area to address. During the ankle mobility screen, a “pinching” sensation felt in the front of the ankle indicates a bony block. These types of restrictions will not resolve with conventional stretching and foam rolling. Therefore, any pinching sensation or bony bock must be addressed first before moving onto possible soft tissue stiffness

One of the easiest ways to improve joint restrictions on your own is to use a band mobilization. The rubber material of the band is elastic and strong enough to affect the tough joint-capsules.

Stretching the muscles is the next step to addressing soft tissue restrictions. Short durations holds for multiple reps (10-30 seconds) have been shown to improve mobility without decreases in performance and may be great for those who have moderate to small restrictions and are looking to perform at their very best that day. For those with larger restrictions needing to really improve technique quality, longer durations holds (1 minute for example) may be a better idea in the short term to get the most out of your mobility work.

After you have addressed your stiff ankles, it's time to check and see the progress you have made. Always employ a test-retest strategy when performing mobility exercises. This allows you to see if the tools you are using are effective in addressing the change you desire.

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Special thank you to Evan Pierson Productions for his help in making this video!

[SquatUniversity]

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[mynameiszaybruv]

This man did a full 11 minute video in one cut.

[zajxperia]

It's mad that I learned more about getting my flexibility back (ankle sprain with partially torn ligaments and immobilised for way too long) from my own experiments and YouTube videos than from doctors and physiotherapists.

Thanks a lot for spreading the knowledge for free.

Spread the love and healthy lifestyle!

[monikatomova]

WTF! I did the bench pull exercise because I didn’t feel any pinch during the test. I did both legs then tried to squat. FOR THE FIRST TIME IN MY LIFE IT FELT EFFORTLESS AND SMOOTH. My chest straightened up dramatically and I could hit my deepest depth but without buttwink 😭 im gonna be doing this everyday. YOU ARE A GODSEND. Note: bench pull hurts if you’ve got hip impingement so take it steady.

[jrunser]

I've had poor ankle mobility most of my life, presumably from bad ankle strains. Your mobility exercise with the flexibility strap is exactly what I needed. I have been doing it for a week and have less pain and more mobility already. Thanks!

[renatosousa]

1) Banded joint mobilizations 2:40
2) The box/bench stretch 5:35
3) The goblet squat stretch 8:14

[flaffa]

Hey dude, I wanted to share with you what an awesome impact you you had in our gym to the people interested in strenght training. You've helped 6 of my gym mates gaining their mobility back and were al spreading it forward. Keep up the good work!

[joaquinmartinez]

Top 3 hip mobility exercises? Great content!!

[mirahamid]

Im jealous with people who doesnt need to watch this kind of video. I have so much joint restrictions which makes me struggle to do my squats properly :(

[MrKrabs-izjc]

I didn't realize my ankle mobility was that bad until I tried to do the test and realized my knee doesn't even go past my foot

[Thorthephilosopher]

Finally someone who explained the benefit of using that band at the beginning. I did not get why it had a function in the exercise except for increasing needed dorsiflexion strength, but this seems useful to me now. Thanks!

[danieldowd]

Thank you so much. I have the worst hips you could imagine from Muay Thai and for ages nothing has been able to release it. These ankle mobility movement have somehow completely opened up my hips? Also the pulling on the side of my leg has completely diminished. This is insane. Who knew the impact tight ankles can have on the entire rest of the body. Keep it up mate. Love this content

[dmscslink]

The change in my ankle comfort with squats after one set of the ankle glides with resistance is insane. You are absolutely awesome, thanks a bunch for this video!

[matthewlamb]

Thank you, man! You are the first person I've seen address the pinching problem in the front of the ankle. I've been struggling with that for years, never understanding why I couldn't feel the stretch in my calves as opposed to just a pain in the front of the foot. I look forward to putting your tip to action and improving my squat. Keep up the amazing content!

[mattvran]

Thanks for making this video. I have some awful ankle mobility and im only 16, but this video really helped. I can now kinda squat and dont just have to stick to dead lifts, your a life saver man!

[georgewilley]

Just did the first exercise on my "bad" ankle and I can immediately feel the joint being more free to move. Thank you Soo

[fabios]

Maaan. Thank you so much! I've been trying all dorsiflexion exercises I could find for months (band, straight leg, ballistics, you name it) and none of them got me to feel a stretch in the ankle. My ankle is so stiff most exercises don't even work for me. This pull the bench exercise is the first one that actually makes me feel it! Already seing results
Cheers!

[stepsnowhere-xokr]

THANK.

YOU!

I sprained my ankle during an airborne operation (landed in a swamp... long story) and I felt my ankle would never be the same. My army PT gave me the same banded joint mobilization, but failed to specify the position of the band, or its importance! I have a new motivation to continue to work on my ankle mobility again!

Airborne!

[mohamedorayith]

His dorsiflexion range is unreal, my god !😦

[spike]

Wow this helped my squat so much I threw my ego out the door and started working on depth to my squat. Played rugby all my life and my ankles have taken a beating strains and sprains every year.... you have helped me get good depth and my ankles say thank you!! 🙏