Ankle Mobility Exercises for Deeper Squats and Better Running
Test your ankle mobility with the knee-to-wall test, then improve it with 6 drills: wall dorsiflexion, calf stretches, deep squat holds and ankle circles.
By Ayoub Farid · · 2 min read
Stiff ankles are an underrated problem. If your heels lift in a squat, your knees cave in, or your running feels stiff, limited ankle dorsiflexion (bringing your shin forward over your foot) might be the cause.
Test: the knee-to-wall test
- Face a wall, barefoot, one foot in front of you.
- Keeping your heel down, bend your knee to touch the wall.
- Slide the foot back until your knee can just touch the wall with the heel still down.
- Measure the distance from big toe to wall.
Around 10 cm or more is often considered good; less suggests limited dorsiflexion. Compare left vs right; big differences matter too.
6 ankle mobility exercises
1. Ankle dorsiflexion wall stretch
The test position as an exercise: drive the knee toward the wall over your toes, heel down, 10 slow reps per side, then hold 20 seconds.
2. Bent-knee calf stretch (soleus)
Wall stretch with the back knee bent. 30 s per side. The soleus often limits ankle bend.
3. Straight-knee wall calf stretch
30 s per side. See calf stretches.
4. Deep squat hold
Hold a doorframe and sit into a deep squat with heels down. 30–60 s. Raise heels on a book if needed and lower it over weeks.
5. Ankle circles
10 slow circles each direction per foot.
6. Toe raises and heel walks
Walk on your heels for 20 steps, then do 15 slow calf raises. Builds strength through the range.
A 5-minute ankle routine
| Exercise | Time |
|---|---|
| Ankle circles | 30 s |
| Wall dorsiflexion reps, each side | 30 s × 2 |
| Bent-knee calf stretch, each side | 30 s × 2 |
| Straight-knee calf stretch, each side | 30 s × 2 |
| Deep squat hold | 60 s |
Do it 4–5 times a week and retest every two weeks.
Why it matters
- Squats: more ankle range means a more upright torso and heels staying down. See stretches after leg day.
- Running: smoother push-off and landing. See stretches for runners after a run.
- Daily life: stairs, slopes, getting up from the floor.
- Heel and foot comfort: see stretches for plantar fasciitis.
If it's not improving
Past ankle sprains can leave joint stiffness that stretching alone doesn't fix. A physical therapist can help.
Do it with Suppl
Suppl's calves and ankles category has 8 stretches, including the ankle dorsiflexion wall stretch, ankle circles, toe raises and heel walks, and several calf stretches. The Leg Flexibility routine includes ankles, and Post-Run Recovery includes ankle circles.
Frequently asked questions
How long does it take to improve ankle mobility?
Many people improve within a few weeks of regular practice.
Why do my heels lift when I squat?
Often limited ankle dorsiflexion; tight calves or stiff joints.
Should I squat with heel plates?
They help short-term. Keep working on mobility too.
Can old sprains reduce ankle mobility?
Yes. Ask a physical therapist if one ankle stays much stiffer.