If your heels lift off the ground or your feet turn outward during a squat, it is due to a lack of ankle mobility. To address this, use a thick resistance band placed under the malleoli during an active forward stretch (joint mobilization with movement) to instantly free up the motion and improve your squat depth.

noli's read

The link between limited ankle mobility and common squat compensations (heels lifting, feet turning outward) is well-documented by observational research (such as Kim et al., 2015), confirming that good ankle flexion is crucial for reaching full depth. Regarding the recommended technique, meta-analyses of randomized clinical trials (notably in the Journal of Manual & Manipulative Therapeutics, 2025) validate the efficacy of mobilization with movement for immediately increasing ankle range of motion. Furthermore, a study on athletes measured a gain in flexion of over 20% and a clear improvement in squat depth following similar band-assisted mobilizations. However, asserting that the inability to reach full depth is exclusively due to the ankles is an exaggeration; a 2025 computer modeling study (MDPI) highlights that this movement depends on a complex interaction between the hips, knees, and individual morphology. Finally, the mechanical explanation that the band physically pushes the talus bone backward remains debated, as the immediate benefits likely stem from a temporary adaptation of the nervous system that releases protective tension around the joint.

the sources

1. 1Weppler CH, Magnusson SP 2010
2. 2Behm DG, Blazevich AJ, Kay AD, McHugh M 2015