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Physical Therapists Swear by a Quick Ankle Routine That Outperforms Hip Stretching for Deeper Squats

By Adam Meyer Men's Journal

Updated June 17, 2026 1:00 PM

If you've ever found yourself stuck halfway through a squat, wondering why you can't seem to go deeper, you're not alone. Most lifters assume tight hips or hamstrings are the problem. As a result, they spend weeks stretching their lower body, foam rolling, and trying every mobility routine they can find, only to see little to no improvement.

That's because the limiting factor in your squats may not be what you think. According to physical therapists, poor ankle mobility may be the culprit.

"Limited ankle mobility is a common but overlooked reason people struggle to achieve a deep squat," says Leada Malek, PT, DPT, SCS, CSCS, spokesperson for the American Physical Therapy Association. "When the ankle can't bend enough to allow the knee to move forward over the foot, the body compensates by leaning forward, lifting the heels, or cutting the squat short."

The good news? Ankle mobility is easy to improve. Here's why your ankles matter more than you think, how to tell whether they're limiting your squat, and what physical therapists recommend to do for better ankle mobility and squat performance.

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The Hidden Reason Your Squat Depth Is Stalled

The squat is a compound exercise, meaning it requires coordinated movement from multiple joints, including your ankles, knees, hips, and spine. When one of those joints is lacking mobility, the others must compensate during the exercise.

When performing a squat, you need adequate ankle dorsiflexion, which is the ability to move your shins forward over your feet while keeping your heels planted. Without it, it's challenging to maintain an upright torso and stable base as you lower into a squat.

"If one joint has limitations, it will affect the movement of the others," explains Wendie Green, LPTA and Clinic Director at Bethesda Physical Therapy. "Poor ankle mobility is a common limiting factor that may affect squat depth and lead to altered lifting mechanics as the other joints are pushed into compensatory movement patterns."

Research suggests these compensations can show up in several ways. You might notice your heels lifting off the floor, your torso leaning too far forward, or your knees collapsing inward. If you notice yourself doing any of these but still force yourself to complete the movement, all you're doing is reducing squat efficiency and placing stress on your joints.

The Form Mistakes Wrecking Your Lower Back and Knees

When your ankle dorsiflexion is limited during squats, your body is forced to find other ways to reach the desired position. What does this look like? Leaning too far forward, placing most of the load on your lower back, or your knees caving in. After a while, these compensations can reduce force production, make squats feel less stable, and increase your injury risk.

"Performing a squat with limited ankle mobility may cause the hips and knees to move forward of the toes or cause too much forward leaning, which could lead to injury," explains Green. "If an ankle issue is known, close attention to squat mechanics and form can still allow the exercise to be safely and effectively performed."

The 60 Second Assessment to Pinpoint Your Squat Limitations

Before you start doing ankle mobility work, be sure to determine whether your ankles are actually the problem. How? With a simple squat depth assessment. Stand with your feet shoulder-width apart and perform a bodyweight squat while watching yourself in a mirror. Pay close attention to what happens as you descend. According to Green, if your heels lift off the floor, your knees stop moving forward, or your chest begins tipping excessively forward, limited ankle mobility may be causing the issue.

Another assessment you can try is the knee-to-wall test. Stand facing a wall with one foot flat on the floor. With your heel planted, drive your knee toward the wall. Slowly move your foot farther away from the wall until you reach the maximum distance where your knee can still touch without your heel lifting. Malek says that if you have significant differences between sides or an inability to move your knee forward without compensating may signal poor ankle mobility.

While neither test should be considered a medical diagnosis, each one can help you determine where your squat limitations are coming from.

The Best Physical Therapist-Approved Exercises for Deeper Squats

Fortunately, combining mobility work with ankle strengthening exercises can help improve your ankle mobility. Malek recommends performing these mobility exercises daily when possible, while strength-focused exercises can be added two to three times per week.

How to Do Weight-Bearing Lunges

Stand facing a wall with one foot forward.
Keep your heel planted on the ground.
Drive your knee forward over your second toe.
Hold the end position for three to five seconds.
Return to the starting position and repeat.

How to Do Standing Calf Stretches

Stand facing a wall in a staggered stance.
Keep your back leg straight and your heel flat.
Shift your body weight forward until you feel a stretch in your calf.
Hold for 30 to 60 seconds.
Repeat three times on each side.

How to Do Split Squats

Assume a staggered stance.
Keep your front foot flat and rise onto the ball of your back foot.
Lower slowly while keeping your chest upright.
Allow your front knee to travel forward naturally.
Return to the starting position and repeat.

The Bottom Line

Limited ankle mobility is one of the most common and overlooked reasons that many guys struggle to squat deeper with proper form. The good news is that ankle mobility responds well to targeted training. Incorporating daily mobility work and strength training exercises each week can help improve how your squats feel, look, and ultimately how much force you're able to produce.

This story was originally published by Men's Journal on Jun 17, 2026, where it first appeared in the Fitness section. Add Men's Journal as a Preferred Source by clicking here.

This story was originally published June 17, 2026 at 11:45 AM.