Addressing the ankle joints is important to increase mobility.  Ankle dorsiflexion is a common limiting factor in many movements. If you are doing some comprehensive work in this area to improve mobility, you can see changes in more complex movements, such as the squat or lunge.

To do this exercise:

  1. Wrap an exercise band around your ankle, at the level that you would tie your shoes laces.  Make sure you are barefoot.
  2. Cross the band so it makes and “X” behind you and step on it with your other foot.
  3. You should be in a lunge position.  From here lunge forward.  The band should put pressure through your ankle as you lunge.
  4. To apply pressure through the ankle joint, stand on a weight or other object that raises your foot 3-4 inches.

 

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