Ankle Dorsiflexion Mobilization (Band)
Joint mobilization to improve ankle dorsiflexion. Essential for deep squat mechanics.
lower leg exercises Ankle mobility, anterior capsuleExecution
- 1Band around the ankle, anchored behind
- 2Assume a lunge and drive the knee over the toes
- 3Allow the band to glide the talus backward
- 415-20 reps with progressive range
- 53 sets per ankle
Cues
- Heel stays down
- Knee tracks over the second toe
- Maintain the arch
Common Errors
- Heel lifting
- Arch collapse (pronation)
- Band too loose
Progressions
- 1Static -> Dynamic -> More distance -> Squat position
Related Patterns
limited ankle dorsiflexionsquat compensationgoblet squat pattern
