Improve Squat Depth (ANKLE MOBILITY & TIBIAL ROTATION)

Get a deeper squat by improving your ankle mobility and tibial rotation!

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In this video, 2x Olympian Chad Vaughn and I share 2 tips for improving squat depth, ankle mobility and tibial rotation.

Supporting research:

Fuglsang EI, Telling AS, Sørensen H. Effect of Ankle Mobility and Segment Ratios on Trunk Lean in the Barbell Back Squat. J Strength Cond Res. 2017 Nov;31(11):3024-3033.

Kim SH, Kwon OY, Park KN, Jeon IC, Weon JH. Lower extremity strength and the range of motion in relation to squat depth. J Hum Kinet. 2015;45:59-69. Published 2015 Apr 7. doi:10.1515/hukin-2015-0007

Gomes J, Neto T, Vaz JR, Schoenfeld BJ, Freitas SR. Is there a relationship between back squat depth, ankle flexibility, and Achilles tendon stiffness? Sports Biomech. 2020 Feb 5:1-14.

Reid A, Birmingham TB, & Alcock G. Efficacy of mobilization with movement for patients with limited dorsiflexion after ankle sprain: a crossover trial. Physiother Can. 2007; 59:166-172

Chen HN, Yang K, Dong QR, Wang Y. Assessment of tibial rotation and meniscal movement using kinematic magnetic resonance imaging. J Orthop Surg Res. 2014 Aug 21;9:65.

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Music credits

[SquatUniversity]

What technique issues are you dealing with? Let me know below so I can make content to help you!

[thefinancedepartmenttraini]

Been struggling with ankle mobility on one side for ages/several years at least. Just tried a single set of the tibial rotation mobilisation drills and the problem is gone straight away. Brilliant!

[Maha_s]

I am having great results following your ankle mobilization drills after developing plantar fasciitis. I developed a bit of knee pain too and watching your PT videos so many pieces of the puzzle started to fall into place. Thanks so much Dr Aaron, I wish I could buy you a coffee too - I bought both your books (Rebuilding Milo is in the post right now)!

[benkse]

I just did the banded ankle stretch with a Ethernet cable tied to a pool table, and I can almost hit my knee to the wall now. Literally almost fixed my ankle with a garage setup, this shit works!

[MrVala]

I woke up with a stiff knee one morning and which was the second time this happened over the past couple months. My last crossfit workout was three days prior. Admittedly, I wasn't keeping up with the exercises my PT gave me to correct my knee issues so I think this was the problem resurfacing. I immediately went to squat university and started working on ankle and hip mobilization exercises along with hip bridges, pistol squats, and banded squats. The pain in my knee decreased significantly enough to where I was able to still walk around without a limp. A week later the pain and swelling is gone after continued mobility and strength rehab. I'm continuing with the exercises learned here and from Dr. Aaron's book and I can only hope to see more improvement. I discovered my right ankle may be the culprit for a lot of my left knee injuries due to mobility deficiencies. I'm confident if I continue to work on those I'll be back to a 200+ llb squat clean in no time with no injuries. This guy and some other YouTube PTs know their stuff.

[a_pet_rock]

Oh hallelujah for finding this video. I've had such bad ankle mobility for years and this is the first time I've heard of tibial rotation. It seems to really be the crux of my problem.

[Eudaimonia]

This channel is a source of superior information! Thank you.

[Chigbungus]

This video changed my life and how I squat, thank you

[eddyjimenez-scorpio]

Where were you guys when i was a young man? Anyhow, still helping me alot. Thank you.

[advaita.athlete]

I see Dr. Aaron becoming the squat master of our generation

[mohammedbadawi]

I don't know when we'll we stop doing that resistance band dorsiflexion mobility drill for the ankle...
In a close kinetic move with having the foot fixed on the floor the tibia is moving on the FIXRD foot so, the tibia needs an anterior glide to improve the dorsi flexion (concave, convex rule). By putting the band at this direction, that will increase the posterior glide which is against the biomechanic of the foot

[Rat-King]

Been struggling to get knees over toes, even though I can do the 5 inch wall test, learning about tibial rotation is useful, as that might be a limiting factor for me.

[MiddletoM]

im sure its the combination of both of these that are causing me to not be able to squat deep. Definitely going to be incorporating this into my workouts!

[mltonsorangestapler]

I'm glad I found your channel again! I quit Instagram so I stopped seeing your content

When lockdowns hit I ruptured my achilles and have had such awful compensation symmetry at probably literally every joint all up and down my body. I think some big ones that I am lacking are internal hip rotation and cross the hip to the other glute glute weakness. I've got lots of experience with strength training and prehab but I've just struggled since having the catastrophic injury. Thanks for your work, man, you helped a lot back when I had instagram

[jonathanaholmes]

Great content, as always!
Thank you so much!

[Djoee]

Thank you so much! I’ve been watching a few of these with Chad and improved my mobility a LOT.

[ayush_stha]

I always had an impingement on the outside of my left leg ankles after my leg days.
After watching SU & performing the tibial rotation hold, and other ankle & hip mobility pre-warmup exercises, the pain/impingement has completely vanished!!

[saleemshaikh]

Another masterpiece ! You are awesome, thank you so much.

[maxpeterson]

I've been attacking my impingement in my left ankle with limited success. Given that my mobility loss seemed to come after a motorcycle accident where my fibula was never repaired, i may add this to the repertoire.

[_himanshu]

Sir, Thank You very much for the knowledge of tibial rotation....😇🤝