The foundation of most of our movement is in our feet, so if your chest is dumping forward drastically when you air squat, take a closer look at your ankle flexibility. It's just another great way to keep on top of imbalances.To achieve the perfect squat, we must first be able to achieve proper range of motion in our ankles. But it's also a perfect warm-up if you're a strength athlete due to its unilateral nature. If your workout is predominately machine-based, deep split squats will be a perfect warm-up since it makes all the joints and muscles work together. The more you do this superset, the deeper you'll be able to get and build more hip and ankle strength in your end ranges of motion, which will be directly transferable to your squat. You can also use this as a finisher after squats. Don't go so heavy that you fatigue your legs before training, but use enough weight to get some stimulus. Aim to increase by a small increment each session. The first time you do this, note what weight you use. Complete 10 reps on your right leg, then repeat for another set each leg.Try to replicate the same range you got with the assisted version. Grab a lighter dumbbell in each hand and do 10 deep splits squats on your left leg.Go back to your left leg again and complete another 10 reps per leg.Then do 10 deep split squats on your right leg. Swap the hand holding the dumbbell and holding the support. Perform 10 deep split squats on your left leg, using the weight to help sink you further.Hold a bench or rack post with your left hand and a heavy dumbbell in your right hand.
#Ankle mobility full#
A Full Warm-Up Superset Will Look Like This This is the key to preventing regression between sessions. You'll challenge your stability in that same range, helping your body learn and see it as a safe position to be in. Then, do the same drill unassisted but with a lighter weight in each hand.
First, use a heavier weight but with something to hold on to, taking balance out of the equation so you can sink down into the stretch more. In this warm-up superset, you use two variations of the same movement.
This move will give you a stretch in the calf, quad, and glute of the front leg while also hitting the back leg's hip flexor. The goal is to bring the front knee as far over the toes as you can while keeping the heel down. This isn't the Bulgarian split squat with the back foot elevated. I'm talking about using actual lifts that will make you stronger and prime your lower body for your workout. What's more effective? Just build on what mobility you have using weight: use that full range and while adding stability. But all of these take up valuable lifting time! Your strength will be limited when you reach a certain point, not to mention you'll increase the likelihood of aggravating the lower back.Ĭommon techniques for increasing ankle range of motion will usually involve long-hold passive stretches for the calves, aggressive foam rolling which would make a stone-cold killer cry, and even some fancy-looking banded techniques. Trying to squat with limited ankle range of motion means you must "borrow" mobility from your lower back, resulting in the dreaded butt wink or a massive lean forward. Otherwise, you'll get stuck halfway down and people will laugh.
If you want a deep squat, you'll need a relatively good level of ankle mobility (dorsiflexion).