How to Improve Dorsiflexion for Better Squats

2 weeks, 3 days ago Active Recovery Techniques
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AnkleAdam Guest
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Mar 30, 2026 08:57

I have always struggled with my squat depth and I have realized that my ankle dorsiflexion is the main issue. I am looking for how to improve dorsiflexion for better squats and better overall movement. Whenever I go low my heels want to lift or I feel a pinch in the front of my ankle joint.

I have started doing some weighted ankle stretches and some joint mobilizations with a resistance band. I have also heard that foam rolling the calves and the tibialis anterior can help loosen things up. I am in the US and I am tired of having to wear lifting shoes just to hit parallel on my squats.

Do you have any favorite drills that gave you a breakthrough with your ankle mobility? I am looking for a routine that I can do for five minutes every day to see some real progress. I would love to hear from anyone who has successfully improved their dorsiflexion and how long it took them to see results.

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