If your heels rise during squats or you cannot get depth, ankle mobility is likely the problem. Limited dorsiflexion forces compensation: forward lean, knee cave, or heel rise. These drills restore the ankle range your squat requires. Get personalized mobility routines: Start your 14-day free trial Why This Matters Every degree of ankle dorsiflexion you lack must be made up elsewhere. Your knees push forward less, so your torso leans more. This shifts load to your lower back and reduces squat effectiveness. Fixing ankles fixes the entire movement. The Exercises Practice these exercises in order. Each prepares your body for the next. Move slowly and respect your current range of motion. Exercise 1 JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. Exercise 2 JME 233 Sitting or standing, raise your toes up toward the ceiling. Exercise 3 JME 234 Sitting in your chair, rotate both ankles toward your head at the same time. Exercise 4 JME 237 Maintaining the same knee position, move your foot forward and back. Be controlled and intentional with this movement. Exercise 5 JME 240 Holding onto your knee for stability, place your foot on an elevated surface. Push your knee forward over your toes as far as you can and then return back to the starting position. Tips for Success Test your ankle mobility: in a lunge, can your knee pass your toes while heel stays down? Ankle mobility improves slowly; be patient Practice before squatting as part of your warmup Both ankles may have different mobility; address each Calf tightness and ankle restriction often occur together How Often to Practice Practice daily, especially before lower body training. Include ankle mobility in your squat warmup for immediate benefit. Build Your Mobility Practice Consistency matters more than duration. Short daily sessions produce better results than long occasional ones. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial