Improving Ankle Dorsiflexion for Better Squats and Lunges

If your heels lift during squats or your knees can’t track properly over your toes during lunges, limited ankle dorsiflexion might be the reason. Dorsiflexion—the ability to bring your toes toward your shin—is crucial for deep, stable, and pain-free lower body movements. Let’s look at why it matters and how to improve it.

Why Ankle Dorsiflexion Matters

Good dorsiflexion allows your knees to move forward over your toes while keeping your heels down. This helps you:

• Maintain proper form: Your torso stays upright during squats and lunges.
• Distribute load evenly: Reduces strain on knees, hips, and lower back.
• Boost performance: Enhances balance, control, and depth.
• Prevent injury: Compensations from stiff ankles can lead to overuse injuries in the knees or hips.

If your ankle mobility is limited, you might notice your heels lifting, your feet turning out excessively, or your knees collapsing inward.

Common Causes of Limited Dorsiflexion

1. Tight calves (gastrocnemius or soleus muscles)
2. Stiff ankle joint capsule
3. Previous ankle sprains or injuries
4. Overuse of shoes with high heels or thick soles
5. Lack of movement variety

Tests to Check Your Dorsiflexion

A simple knee-to-wall test works well:

• Stand facing a wall with one foot flat and your toes about 3–4 inches away.
• Keep your heel down and try to touch your knee to the wall.
  If your heel lifts or your knee can’t reach, your dorsiflexion is limited.

Exercises to Improve Ankle Dorsiflexion

1. Calf Stretch (Straight and Bent Knee)

• Straight leg: Targets gastrocnemius.
• Bent leg: Targets soleus.
  Hold each for 30–45 seconds, 2–3 sets per leg

2. Ankle Joint Mobilizations

• Place one foot forward in a lunge position.
• Keep your heel down and gently push your knee over your toes.
• Use a resistance band around your ankle (pulling backward) for extra joint capsule mobilization.
  Do 10–15 reps, slow and controlled.

3. Foam Rolling the Calves

Spend 1–2 minutes per calf, rolling from the Achilles to just below the knee.

Pause on tight spots and flex your ankle to release tension.

4. Heel-Elevated Squats (as a Temporary Fix)

If mobility is still developing, elevate your heels slightly (using plates or wedges) to maintain form during training while continuing mobility work.

5. Loaded Dorsiflexion or Goblet Rock-Backs

Hold a dumbbell or kettlebell at your chest, step one foot forward, and slowly drive your knee forward over your toes, keeping the heel grounded.

This strengthens and lengthens the muscles under load—improving usable mobility.

Programming Tips

• Do mobility work daily or after warm-ups.
• Prioritize loaded movements once flexibility improves, to make gains stick.
• Maintain consistency—mobility improves gradually, not overnight.

Final Thoughts

Strong, mobile ankles are the foundation for solid squats and lunges. Improving dorsiflexion not only enhances your form and strength but also helps prevent pain and instability up the chain. A few minutes of focused ankle work each day can make a big difference in how you move, lift, and perform.