How To Fix Tight Ankles (IMPROVE SQUAT DEPTH)

Learn a simple 3 step process to improve your ankle mobility and consequently your squat depth today!

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Shout out @MuscleandMotion with their amazing anatomy graphics used today.

[triplecheeseburgermotovlogs]

Since addressing my tight ankles, using methods I found on this channel I no longer get lower back pain while doing barbell squats. Thank you.

[Sassa]

Until I found Aaron’s channel, I completely underestimated the importance of mobility and stability. Game charger channel! Thanks for all this great info❤

[aboobakeralhamed]

I remember Squat youtube channel was just 91 follower. and I was the one of them but now 2.3 millions congratulations

[Hegprime]

This man is sucha encyclopedia about exercising and human anatomy. It helped me personally in numerous ways to tackle so many various problems I used to have properly executing wide variety of exercises in the gym. You're amazing human being sir! o/

[tavantii]

Aaron you are incredible man! Since I started to follow your tips for ankle mobility my squat went to a another level! I mean, now the depth is actually depth. Every time someone asks me about it I always talk about you, your channel and your amazing work! Thanks!

[kiko]

This channel has addressed so many of the problems I have and didn’t know I have. Thank you so much.

[showmewhatyougooot]

I've been recently experiencing right-knee pain after 2 years of crossfit, and consulted a bunch of doctors / lifting coaches that were never able to point out the root cause of the problem (or didn't care enough to do so). The thing is I've always seen myself as someone with above average mobility on the legs (and as a matter of fact, I am) which gave me confidence to assume that mobility was definetly not the issue. As it turns out, by doing the 5 inch test I noticed a huge difference between the two sides (about an inch) which finally gave me some clarity: the right leg was compensating the lack of mobility on the left one, which led to a load imbalance, which, finally led to knee pain. I've been doing these mobility drills for a while now and noticing some major improvements in butt wink / squat depth. Thank you so much for your work, and everything you do for the lifting community!

[Bruh-vpqf]

Wow this is fantastic. I was getting lateral knee pain from running in a high drop shoe and the rig squat thing almost immediately relieved it. Thank you

[MountainVisions]

These fix yourself tutorials are gold. Definitely helped me. Thank you.

[migmagingenieria]

Great vid!!! My physiotherapist discovered a brutal range of motion discrepancy between my ankles that I was unaware for decades, with precisely that test and helped me improve the restricted one with those drills. Thanks a lot for sharing guys!!!

[adrianbobrowski]

I needed this, I broke my side ankle a year and a half ago, now I have limited mobility in the ankle that was broken. I'm squatting very deep, but due to side to side difference in ankle mobility I often twist my body during squats.

[whatigame]

Never knew how stiff my right ankle was until I found Squat University, not even my right hip. Now I know I have to fix my daily habits, my mobility and my technice to get in a correct position and considering MCgill big 3 for my spine to a healthy back. :)

[angiedamian]

AWESOME!! You never disappoint me. I’ve always had tight ankles. I thought the problem were my knees. Now, I’m going to apply your method of measuring first to see how much tightness on my feet before and after exercise. More power!👏👏❤️

[gmelliot]

Here’s a exercise for ankle mobility: Do sets of seated calf raises using a band on front of ankle (to address joint restrictions) and interset stretches (to improve flexibility). It combines resistance training with a loaded stretch with a banded joint mobilization in a time efficient way.

On the machine I use I can attach the band to the the feet of the machine (behind the seat) so it pulls down and back on my ankle, helping shift talus bone posteriorly and eliminate impingement/restriction.

I do a set of 10-20 reps. Sometimes I’ll do dropsets to get a better pump. Then I finish with a 30-60 second weighted stretch in the bottom.

Rationale:
-Doing the sets/dropsets will give you a great pump. Filling the muscle with blood will enhance the effects of subsequent interset stretching (you will feel an incredible burn!).
-The loaded stretch is great for improving flexibility in calf muscles. Interset stretching saves time and has been shown to actually enhance hypertrophy.
-The band on the front of the ankle will help you address any joint restrictions pulling the talus bone back and down. This improves range of motion and will enhance both hypertrophy and stretching.

[guyperrett]

You are the best mate, so informative and no attention seeking methods to get views. You are raw, helpful and educational

[younglife]

I’d love to see a video case study of someone who CAN’T keep their heels on the ground when doing a full primal squat THEN…after going though your program, being able to keep their heels on the ground after. I’d like to see ONE video anywhere where someone improves that dramatically. Honestly, until I can see a vid of someone completing the process, I’m a skeptic. I’m not picking on this channel in particular at all, I wish them the best, but I want to see proof. There are hundreds of vids addressing this problem. As of right now, aside from a small incremental improvement, I don’t think it’s possible.

[KarateofComedy]

I have an inversion table. Immediately when I get off my inversion table, I work on dorsiflexion. For those that don't know, an inversion table holds you by your feet/heels and inverts you to decompress your back, but it also decrompresses your ankles. No better time to work on dorsiflexion. I wish more gyms had inversion tables.

[EcUVn]

4:33 actually demonstrates what looks like a proper fix on what the neutral position of the knee should be. I mean, it should not be pointing inwards, but rather in correct balance in correlation to the low side of the leg. This is caused by tight abductors -> weak glute medius -> not healthy anterior pelvic tilt. To start fixing it, do lunges with posterior pelvic tilt 45s hold(you should eventually aim knees over toes), should work just fine.

Try this and literally change your life for good

[wundi]

Great video. Thank you Aaron! I have/ had thightness behind the fibula bone, especially when I went into dorsiflexion but it's getting better now

[neelshah]

Please make a video for which kinds of shoes everyone should use for day to day to formals and also the main part of our life what should we wear in the gym.