How Does Ankle Mobility Affect Squat Depth
The Joint Everyone Ignores That Controls Your Bottom Position
You have stretched your hips from every angle. Your squat depth has not changed. Nobody thought to check your ankles. Ankle dorsiflexion is the most common limiting factor in squat depth after pelvic position.
How Ankle Dorsiflexion Affects Squat Mechanics
Ankle dorsiflexion is the ability to bring your shin forward over your toes with your heel on the ground. During a squat, adequate dorsiflexion allows your knees to travel forward, keeping your center of mass over midfoot and your trunk upright. When restricted, the body compensates with excessive forward lean or heel rise.
The Knee To Wall Test
Kneel with your big toe 10 centimeters from a wall. Drive your knee forward toward the wall while keeping your heel down. If you cannot touch the wall, your dorsiflexion is restricted. Measure each side. Asymmetry indicates the Left AIC pattern is creating different ankle mechanics on each side.
Why Heel Lifts Are A Compensation Not A Fix
Elevated heel shoes reduce dorsiflexion demand but do not address the restriction itself. It is the ankle equivalent of arching your lower back to get overhead: the destination looks the same, but the compensation hides a deficit that continues to affect performance and injury risk.
Two Causes Of Ankle Restriction In Lifters
First, anterior displacement of the talus through chronic plantarflexion patterns, mechanically blocking tibial translation. Second, fascial restriction in the posterior compartment through dehydration and adhesion. The Left AIC pattern creates asymmetrical restriction: the left ankle typically has more dorsiflexion but less stability, while the right ankle has less dorsiflexion but more rigidity.
How To Improve Ankle Dorsiflexion For Squatting
Banded ankle mobilizations (band pulling the talus posteriorly) address joint position. Loaded dorsiflexion holds and eccentric calf work address tissue quality. MOVECHECK tests ankle dorsiflexion in the Ankle and Foot stage. Athletes often see measurable improvement within two to three weeks, with corresponding improvements in squat depth and knee tracking.
See This In Your Own Body
Every concept in this article is tested in the MOVECHECK assessment. Find out which patterns apply to you.
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