Tip: Fix Your Ankle Mobility, Fix Your Squat

Take off your shoes and try the weight-bearing lunge test. All you need is a tape measure and a wall. This will help you check your ankle dorsiflexion mobility.

1. Stand with the big toe of your test foot about 4 inches (10 cm) from a wall, with your foot pointed straight forward. Place your other foot at a comfortable distance behind (it won't be doing anything).
2. Lean your front knee straight forward – don't allow it to track inwards or outwards – and try to touch your knee to the wall without allowing your heel to lift. If you can't get that knee to touch the wall, move forward a bit. If you can, scoot back a little.
3. Your test score is based on the greatest distance at which you can touch your knee to the wall without your heel lifting and with your thigh pointed straight at the wall.
4. Repeat for the other foot.

Although there's no universal gold standard, a score between 4 to 5 inches (or 10 to 12.5 cm) is generally considered a normal, non-limited range of motion. If you can't get within that range, you may have found a reason for your hamstring or back pain and your difficulty squatting below parallel.

Don't be surprised if your dominant foot has a slightly greater range of motion or if a previous injury limits your dorsiflexion mobility.

If your mobility isn't up to snuff, the lunge test itself can actually help to improve it. Set up as described above with your toes a little less than half an inch (1 cm) closer to the wall than your score from the test.

In a slow and controlled movement, touch your knee to the wall for 3 x 10-12 reps per leg (alternating legs). Hold for a short pause at the end range on every rep. As your mobility improves, increase the distance slightly over time.

You can also use the toes-elevated split squat, described HERE. Using these two exercises, you should see a dramatic improvement in your range of motion and major improvements on your squat and deadlift.