Ankle Dorsiflexion Mobilization (Band)
lower leg exercises Ankle mobility, anterior capsule
Joint mobilization to improve ankle dorsiflexion. Essential for deep squat mechanics.
Execution
- Band around the ankle, anchored behind
- Assume a lunge and drive the knee over the toes
- Allow the band to glide the talus backward
- 15-20 reps with progressive range
- 3 sets per ankle
Cues
- Heel stays down
- Knee tracks over the second toe
- Maintain the arch
Common Errors
- Heel lifting
- Arch collapse (pronation)
- Band too loose
Progressions
- Static -> Dynamic -> More distance -> Squat position
Related Patterns
- limited ankle dorsiflexion
- squat compensation
- goblet squat pattern