Ankle Stretches to Achieve Deep Olympic Squats

Compared to other squats, the Olympic squat requires that you drop the hips lower and move your knees more forward. To keep your heels planted on the ground, your ankles also need a greater degree of flexibility. If you have limited ankle dorsiflexion, or movement that narrows the distance between your foot and your leg, you may have to round your back and distort your posture to maintain balance.

  1. Mobility Exercises

    • Flexible ankles enable you to go deeper into an Olympic squat without straining your leg muscles or causing muscular imbalances, such as poor posture. The first step is to loosen up your ankles. You can perform ankle rotations while sitting at a desk in the office. Lift your foot off the floor and slowly circle it clockwise and counterclockwise through a complete range of motion. Perform five to 10 reps for each ankle. Although not as convenient, another technique is to roll the back of your ankle and calf along a foam roller for about 30 seconds. While loosening your leg muscles and tendons with the roller, you can perform ankle rotations or dorsiflexions with your foot.

    Example Stretches

    • While you can perform the standard wall lean stretch for your ankles and calves, a more intense stretch is to stand facing a wall with your right leg forward. Place the ball of your right foot up against the wall and press down into the floor with your heel. Slowly lean into the wall, working the dorsiflexion of your right ankle and narrowing the distance between your right foot and leg. You can also sit on the floor in the classic hurdler’s stretch with your right leg extended in front of you. Reach forward and grab the ball of the right foot and slowly pull your foot toward your body. Switch sides to stretch your left ankle. Both exercises are static stretches that should be held for about 30 seconds for maximum impact.

    Strengthening Stretches

    • For Olympic lifts, your ankles, legs and feet bear tremendous force. While stretching your ankles, Achilles tendons and calves, you can actively strengthen them at the same time. For example, find a raised surface, such as a stair or a curb. Stand on the edge of the step on the ball of your right foot, allowing the rest of your foot to hang over the edge. Plant your left foot flat on the stair. Put your hand on a wall or a banister for support. Gently lower your right heel as far down as possible, feeling the dorsiflexion in your ankle and the stretch in your right calf muscle. Hold the stretch for 15 to 20 seconds. Rise on to the ball of your right foot to perform a calf raise. Perform 15 reps for each leg.

    Supported Deep Squat

    • Use a wall to support your back while lowering yourself into a deep squat. You can strengthen your legs while stretching your Achilles tendon and lower back. Begin by standing with your back against a wall, feet shoulder-width apart and a foot from the floorboard. Press your back against the wall. Bend your knees and slowly slide down the wall. Keep your heels pressed to the floor on the descent. If your knees are injured or weak, consult your doctor before trying the wall squat.