Ankle Mobility: A Small Twist to Make An Already Effective Exercise Better

By dpope2020

September 17, 2012

ankle, ankle mobility, Crossfit, Injury free, mobility, Olympic Lifting, pain free, power lifting

Alright so we’ve all heard of the benefits of improving ankle mobility:

  • Deeper, improved position in squats and pistols
  • Improved tracking of the patella and knee position during movement
  • Better position of the torso and shoulders in movement like overhead squats
  • An improvement in knee pain (or foot, hip and low back pain) when a mobility issue at the ankle is causing problems.

We’ve all seen the classic mobility drills.  I believe I’ve seen Mike Boyle, Bill Hartman and Perry Nickelston all demonstrate the same great drill.

Fast-forward to 2:40.

I really find it difficult to get a nice mobilization with this drill:

  • My heel slides out when I try to mobilize
  • I can’t get strong enough leverage for a good mobilization

Here’s how I’ve modified this drill to make it work for me:


  • Make sure your are keeping the arch of your foot in tact when mobilizing (Short foot, subtalar neutral, arch etc. whatever you want to call it)
  • Press your knee out toward your toe by squeezing your glute (This also puts your foot in a better position).
  • Test your deep squat, pistol, or FMS inline lunge before and after to see if you get an improvement in the movement.

Go get some mobility!

Dan Pope

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