How Can You Improve Ankle Mobility for Deeper Squats?

If your heels rise or your torso leans forward more than you want in a squat, limited ankle movement is a likely contributor. Ankle range can usually be improved with consistent work, though the amount of change varies a lot between people, and bone structure sets some limits.

What the ankle is doing in a squat

As you descend, the shin needs to move forward over the foot. The movement that allows this is bending the front of the ankle, known as dorsiflexion. Range depends on the calf and the soft tissues around the joint, but also on the shape of the bones. If the shin cannot move forward enough, the heels lift or the torso leans more, which shifts load onto the lower back and knees.

Drills and progressive loading

A common starting point is the knee-to-wall test. With the heel down, you move the knee forward toward a wall and note how far the toes can sit from it. Repeating the test over several weeks gives you a simple way to track change. Calf work, such as slow raises with the knee bent and straight, builds strength through a range that can help the joint tolerate the position you need for squatting.

Ankle range tends to respond to consistent practice across weeks rather than to one long session. Small amounts of work most days are often more practical than a single long stretch. Progressive loading generally builds tolerance better than aggressive stretching, which may give a short-term change without building the strength to hold the new range.

Setup and expectations while you improve

Heel-elevated shoes or a small wedge under the heels can allow a more upright torso while your range improves. Many lifters use these as a practical aid rather than a permanent fix. Changing stance width and toe angle can also change how much ankle bending a squat requires.

Work within a range that feels challenging but not sharp. A mild stretch is normal. Sharp, pinching or worsening pain around the ankle, shin or Achilles tendon is a reason to stop and get assessed by a professional. Tendon pain is commonly managed with progressive loading under professional guidance.

Tracking progress realistically

Repeat the same test each week, such as the knee-to-wall distance with the heel down, and film your squat from the side to check heel position and depth. Expect gradual change, and recognise that some people reach a limit set by their bones rather than by flexibility. Reaching a comfortable depth with good control is a more useful goal than a fixed number.

Takeaway

Ankle mobility can usually be improved with consistent, progressive work such as knee-to-wall drills and calf loading, combined with squat setup adjustments while you progress. Keep the work comfortable, track it over weeks, and see a clinician or physiotherapist for pain that is sharp, persistent or worsening.