Ankle mobility is more than a stretching routine—it's a foundational element of athletic performance, injury prevention, and overall movement quality. Whether you're walking, running, squatting, or cleaning, the range of motion (ROM) in your ankles can either support or sabotage your movement.

Without enough dorsiflexion, basic lifts like squats and lunges become inefficient, unstable, and potentially injurious. Let’s break down why ankle mobility matters, how to assess it, and which mobility drills are worth your time.

Why Ankle Mobility Matters

Functional Movement Starts at the Ground

Your feet and ankles are the first point of contact with the ground. Every movement—walking, jumping, squatting—relies on how well your ankle joint absorbs, transfers, and generates force.

“Inadequate ankle mobility alters lower limb mechanics and shifts stress to the knees and lumbar spine.” — Bell et al., Journal of Athletic Training

Key Roles of Ankle Mobility:

• Maintains balance and center of gravity

• Allows deeper squat positions with less forward lean

• Improves power output from the posterior chain

• Reduces knee valgus, lumbar rounding, and poor posture

“Reduced dorsiflexion ROM is associated with increased risk of ACL injury, patellar tendinopathy, and altered squat mechanics.” — Malliaras et al., British Journal of Sports Medicine

What Is Ankle Mobility?

Ankle mobility refers to the available range of motion at the ankle joint—specifically dorsiflexion, or the ability to bring your foot up toward your shin.

The ankle and foot complex consists of:

• 3 major joints: talocrural (ankle), subtalar, distal tibiofibular

• 6 movement patterns: dorsiflexion, plantarflexion, inversion, eversion, pronation, supination

What Is Dorsiflexion?

Dorsiflexion occurs when the tibia moves over the foot, decreasing the angle between the shin and the top of the foot. It’s essential for:

• Squatting

• Running mechanics

• Jump landing

• Olympic lifting catch positions

“Normal dorsiflexion ROM ranges from 10–20°, with reduced values leading to compensations in adjacent joints.” — Bolliger et al., Gait & Posture

How to Assess Your Ankle Mobility

Wall Test for Dorsiflexion

1. Kneel with your big toe 4 finger-widths from a wall

2. Lunge forward and try to touch your front knee to the wall

3. Keep the heel flat—if it lifts, you lack adequate dorsiflexion

“This test is a reliable indicator of closed-chain ankle dorsiflexion capacity and functional movement efficiency.” — Bennell et al., Journal of Orthopaedic Research

4 Proven Ankle Mobility Exercises

These drills aren’t just random stretches—they’re purpose-built strategies to target specific ankle joint mechanics and soft tissue restrictions. Here’s what each exercise is, what it targets, and how to execute it properly.

1. Goblet Squat Ankle Mobilization

What It Is

A deep squat held in a weighted position (goblet hold) to force the knees forward over the toes, improving closed-chain dorsiflexion.

What It Targets

• Ankle dorsiflexion under load

• Hip flexion and thoracic extension

• Activates the gastrocnemius, soleus, tibialis anterior, and posterior chain

When to Use

• Warm-up before squats or cleans

• Cooldown with longer holds for mobility training

How to Do It

• Hold a kettlebell or dumbbell close to your chest

• Drop into a deep squat with heels flat

• Rest your elbows inside your knees

• Gently push your knees forward over your toes and rock for 10–15 seconds

• Repeat for 2–3 minutes total or do pulses for reps

“Loading the goblet squat allows real-time feedback and functional mobility gains through dynamic dorsiflexion.” — Schoenfeld, NSCA

2. Banded Ankle Joint Mobilization

What It Is

A resistance band-assisted movement that helps reposition the talus bone (part of your ankle joint) to allow smoother forward tibial glide.

What It Targets

• Anterior capsular tightness

• Encourages joint space in the ankle

• Restores natural dorsiflexion mechanics when “pinching” or blocked feeling occurs

When to Use

• Best before squatting, running, or Olympic lifting

• Ideal for athletes with a stiff or blocked feeling in the front of the ankle

How to Do It

• Anchor a thick resistance band low on a rig or squat rack

• Place the loop around your ankle just below the malleoli

• Step forward to tension the band

• Lunge into the front leg slowly, allowing the knee to track forward

• Maintain heel contact; rock gently for 10–15 reps

“This mobilization technique enhances anterior glide of the talus—critical for deep squatting and lunging.” — Green et al., Manual Therapy

3. Lateral Tibial Glide

What It Is

A self-mobilization technique that adds a lateral (side-to-side) component to tibial motion, often overlooked in standard ankle drills.

What It Targets

• Improves transverse plane tibial movement

• Helps reduce medial knee collapse in athletes

• Loosens capsular restrictions in the ankle and subtalar joints

When to Use

• Great for athletes who already stretch calves but still lack dorsiflexion

• Best used as a corrective during warm-up or between squat sets

How to Do It

• Place one foot on a low box

• Keep heel flat

• Press your hand on the inside of your knee, gently pushing it forward and outward

• Rock back and forth for 10–12 reps per side

• Maintain upright torso and flat heel throughout

“Addressing lateral tibial glide allows for improved knee tracking and helps athletes reduce valgus collapse.” — Sciascia & Cromwell, Sports Health

4. Eccentric Calf Drops (Ankle Eccentrics)

What It Is

A controlled lowering movement from a plantarflexed position, focusing on lengthening the calf muscles under tension to improve dorsiflexion and tissue capacity.

What It Targets

• Soleus and gastrocnemius

• Achilles tendon extensibility

• Improves muscle-tendon unit length and joint angle at terminal dorsiflexion

When to Use

• Post-lift cooldown or standalone mobility session

• Ideal for athletes with tight calves, poor squat depth, or restricted heel contact

How to Do It

• Stand on a step or bumper plate

• Raise up using both feet

• Lift one leg off the ground

• Slowly lower on the planted foot over 3–5 seconds

• Pause at bottom in a full stretch

• Do 3 sets of 8–10 reps per leg

“Eccentric loading protocols improve flexibility and tendon health, and promote adaptation across the entire muscle-tendon junction.” — Alfredson et al., American Journal of Sports Medicine

Pro Tip

After each mobility session, reinforce gains with light, full-range squats, wall ankle taps, or single-leg stability drills to keep what you’ve earned.

Bonus: Ankle Stability Drills

Once mobility improves, you must stabilize the joint in that new range.

Single-Leg Med Ball Toss

• Stand on one foot

• Toss a med ball side to side with a partner

• Progress to foam pads or BOSU for instability

Single-Leg RDL

• Hold a dumbbell

• Hinge at the hip on one leg

• Maintain balance through the midfoot

• Train 2–3 sets of 8–12 reps

Programming Guide for Ankle Mobility

Common Ankle Mobility Mistakes

• Skipping joint-specific work (foam rolling ≠ joint mobilization)

• Using excessive weight too soon

• Stretching when the problem is joint capsular, not muscular

• Ignoring stability after mobility is regained

“Mobility without neuromuscular control increases reinjury risk by allowing compensations to persist.” — Cook et al., Functional Movement Systems

Related Reading

• Want better squat depth? Read: Fixing Your Squat Mechanics Through Mobility

• Need explosive power from the floor? Check out: Sumo vs. Conventional Deadlift Guide

• Struggling with balance or instability? Explore: Medicine Ball Slam Variations for Power and Control

Ready to Take Action?

If you're still guessing which mobility drills work—or need help solving movement pain points—stop guessing and start progressing.

→ Apply for mobility coaching at The Swole Kitchen
→ Download our FREE Ankle Mobility Routine PDF