TL; DR (Too Long; Didn't Read)

Squatting is one of the most technically difficult compound movements. A lot of people have compensations, and today, I wanted to address one of the more common issues–ankle mobility.

WHY

A full range-of-motion squat is a beautiful thing. Little hearts can be seen coming out of my eyes when I witness the rare perfect execution of one at the gym. Sometimes, I clap involuntarily; it is such a rare feast for the eyes.

And the truth is, there are a lot of things that can go wrong when you’re squatting. Everything from low back and sacral mechanics to hip impingement, muscular asymmetries and compensation patterns, and, of course, joint range of motion.

I wanted to focus on ankle mobility today because so many of us unknowingly struggle with restricted ankle flexion, which will predictably and necessarily affect our depth and quality of squat.

WHAT

If you’d like a masterclass in ankle and hip biomechanics, watch a toddler play. If they want to observe something on the ground, they simply perform a perfect ATTG (ass to the grass) squat and just … hang out there like the masters of movement they are.

Perfect ankle flexion, no knees or arches caving inward, and no need to widen or turn their feet out. They just sit in this position for as long as they please.

We lose this gorgeous pliability through the shortening of the calf muscle and Achilles tendon. This happens with extended sitting in school (which can start to deteriorate ankle mobility as early as age 6) or wearing running shoes with an elevated heel or excessive arch support.

Sitting in these shortened positions or walking and running in a slightly elevated heel shortens the calf muscle and the Achilles tendon that attaches at the bottom of the foot. This is one of the most powerful muscles in the leg, and as it shortens, it will prevent ankle dorsiflexion (when you bring the toes “up” towards you).

When you go to the gym for a leg session, this lack of dorsiflexion prevents the knees from continuing to track over the toe, causing compensations in the knee, hip, and spine. This can limit your ability to descend fully into a squat and potentially set you up for injury.

There are a few things that commonly happen with limited ankle flexion when squatting down:

• The knees and feet will cave inward to find more room to move (think knock knees and flattened arches of the foot).
• The feet will feel like they need to turn outward in order to descend further
• The knees will stop tracking over the toes entirely, and only the hip will continue to flex
• The sacrum has to move backward to compensate (the infamous “butt wink sign”)
• We might track to our “better” side, meaning, we might lean toward the right or left side.
• Some of us may also have the added insult of being told to push through the heels as we squat rather than the whole foot, which can exacerbate the above compensations as well.

HOW

The first and the most easy correction is to squat in bare feet, socks, or minimalist shoes. I either squat in Peluvas or my socks. (If you you're interested in trying minimalist shoes, use code DRSTEPHANIE to get 10% off any pair of Peluvas.) If you wear plushy shoes to the gym, that's fine. Just take them off when you deadlift, lunge, and squat.

Another easy correction is to push through your entire foot, not just the heel—the way God intended. Think about feeling the floor with your heels, the balls of your feet, and your big toe. Use all of these locations of the foot as you descend with control and push back up to standing. This will also help further activate your glute muscles during the movement.

The third solution is, of course, to work on your ankle mobility. Before starting any leg day, or as a quick break from seated computer work, find a place where you can get into a deep squat while holding onto something. I typically work on my ankle mobility at home, in a doorway or the edge of my dining table where I can hold onto the wall or the leg of the table.

I concentrate on keeping my heels down (if your ankle flexion is poor, the tendency will be to lift them), and just hold this for a few minutes.

If getting into this deep squat is impossible for you, you can also use some wedges under the foot while stretching and even squatting to help mimic better ankle dorsiflexion. I think this is a nice intermediary while you work on improving the pliability of the ankle.

PRO TIP: I sometimes also use wedges when I want to bias the quads during squats, so these are a nice tool in your squat arsenal when you want to change up the focus.

NOW

To start, film yourself doing a squat without weight and with a typical weight you use. Make sure to film one angle from the side (so you can observe the knee, ankle, and hip flexion) and one from the front so you can look for knee and/or foot collapse.

Then, incorporate any of the above suggestions into your squat routine–go barefoot, create a better mind-to-foot connection during the movement, and work on your ankle mobility.

Ankle mobility is typically slow to correct, especially if this has been slowly developing for decades. Go at your own pace, and don’t force progress. Just be consistent, and the progress will take care of itself.

What I Recommend

Is Your Body's Stress Shield Running Low?

Modern life is stressful enough without your body working against you.

But if you're among the 80% of people deficient in one crucial mineral, that's exactly what's happening [*].

When stress hits, your body needs magnesium to:

• Block excess stress hormones
• Protect your heart from stress damage
• Keep your mind calm and focused
• Support healthy blood pressure
• Maintain emotional balance
• Strengthen stress resilience
• Prevent stress-related fatigue

Without enough magnesium, your body's stress response goes into overdrive. Every challenge feels bigger, every worry more intense. Think of magnesium as your body's natural stress shield. When levels are low, that shield develops cracks.

Magnesium Breakthrough by BiOptimizers is unique because each form is scientifically selected for maximum stress protection. Click HERE and use code ESTIMA to save 10%.

Health Optimisation Summit Comes to Austin

It’s official! I’m speaking at the Health Optimisation Summit in Austin, Texas! I'll be talking about perimenopausal strategies like muscle, meals, and stress management.

Europe’s biggest health event lands in Austin on April 12-13. You'll hear game-changing health insights from nearly 40 industry-leading experts covering topics from biohacking and nutrition to functional and preventative medicine.

Spend two full days at the Palmer Events Center surrounded by Paleo-inspired wisdom, innovative health tech, and a community that feels like family.

If you purchase your ticket now and use code DRSTEPHANIE, you'll save 10% on VIP or General Admission.