Deep Squat with Ankle Mobilization

Setup

Get into the bottom of a bodyweight squat, heels flat, holding a support if needed for balance.

Execution

1. 1From the bottom position, rock the knees forward over the toes
2. 2Keep the heels glued to the floor throughout the rock
3. 3Return to the starting depth and repeat for reps
4. 4Progress to no external support once balance allows

Key cues

• Heels pinned to the floor at all times
• Rock with intent, driving the knees forward
• Keep the chest tall through the movement
• Use a support only as needed, don't rely on it

Common faults

• Heels lifting off the ground during the rock
• Rounding the back to compensate for tight ankles
• Only pseudo-rocking without real forward knee travel
• Knees caving inward during the rock

Tweaks

• Add a light external load (goblet-held KB) for depth reinforcement
• Combine with the bootstrapper squat grip for added upper back opening
• Elevate heels slightly on a wedge to regress if ankle mobility is very limited

Muscles

Notes

One of Squat University's signature drills for fixing limited squat depth caused by ankle restriction.

Sources

• Squat University — Ankle Mobility for a Better Squat
• Squat University — Deep Squat Ankle Mobilization

Attribution: Dr. Aaron Horschig / Squat University