If your heels lift off the ground when you squat, it indicates restricted ankle dorsiflexion mobility. Performing a targeted joint mobilization exercise can help restore this range of motion, allowing for a full, fluid, and balanced squat.

noli's read

The relationship between a lack of ankle dorsiflexion and limited squat depth is widely validated by observational studies (such as those by Kim et al., 2015). To address this, the effectiveness of band-assisted joint mobilizations is supported by science: a randomized controlled trial (published in MDPI in 2026) demonstrates that combining these mobilizations with stretching significantly improves long-term flexibility. However, the effect of a simple passive exercise is often exaggerated when presented as an immediate miracle solution. A 2024 clinical study reveals that while static mobility increases by 6.5 degrees immediately after mobilization, the effect fades within 20 to 25 minutes and does not automatically transfer to the dynamic movement of the squat. To sustain this gain, research highlights that it is essential to combine this drill with active strengthening of the stabilizer muscles and direct practice of the controlled squat.

the sources

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