Are you looking to increase your ankle mobility for squatting or other movements? Check out this blog to learn everything you need to know about improving your ankle dorsiflexion range of motion!
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What Is Dorsiflexion?
Dorsiflexion is an ankle movement where the angle between your foot and shin decreases.
It can occur in non weight-bearing movements, such as when you’re seated and raise your foot toward your shin, or in weight-bearing movements, like during a step down where you bring your shin closer to your foot.
It is an essential movement that occurs with walking, running, squatting, stair climbing, and just about any other activity that involves being on your feet.
How Do You Assess Your Dorsiflexion Range Of Motion?
There are a couple of ways to assess your dorsiflexion range of motion.
One option is to film yourself while performing a particular movement, like a squat or a split squat in which you purposely move into as much dorsiflexion as possible.
At the bottom of the movement, make sure your heel stays firmly on the ground and measure the angle formed between your shin and foot. If needed, you can use your hands for balance.
Another option is to perform what is called the “Weight Bearing Lunge Test”.
Either in a standing or half-kneeling position, start with your toes in front of a wall and drive your knee directly over your second toe while keeping your heel down.
Move your foot back to the point where your knee only makes slight contact with the wall while the heel remains on the ground. Measure the distance from the wall to the tip of your big toe. Then, repeat on your other side.
During this test, if your knee moves too far outward, your foot will come off the ground, and if your knee moves too far inward, you will get an inaccurate measurement.
Therefore, make sure your knee stays directly over your second toe.
For either of the assessments, it is recommended to perform barefoot or while wearing minimalist shoes to get the most accurate reading.
Also, it’s worth mentioning that as your ankle moves into more dorsiflexion, your foot will pronate (or flatten) to some degree, as this is a normal occurrence.
How Much Dorsiflexion Do You Need?
Depending on where you look, you may see values ranging from about 10° to 25°.
One study found that during the weight-bearing lunge test, healthy subjects in their 20-30s achieved an average of 12-15 cm or about 4.5-6 inches.
However, because the average range of motion varies significantly between people, if you want to improve your dorsiflexion, my recommendation would be to aim for whatever amount is necessary for the activities you want to perform.
For example, if you want to do Olympic lifting or front squats, possessing more range of motion can be advantageous.
To show you what I mean, try this simple experiment:
First, squat with your heels elevated on an object 1-2” high. Then, squat with your toes elevated on the same surface.
A heel lift gives you more ankle dorsiflexion (and shifts your body weight), allowing you to squat deeper with a more upright torso and increased knee flexion. In contrast, when your toes are elevated, this restricts your dorsiflexion (and shifts your body weight), leading to a more forward torso and increased hip flexion. Fry et al. 2003, Dill et al. 2014, Macrum et al. 2012, Illmeier & Rechberger 2023, Fuglsang et al. 2017.
Neither squat technique is wrong, but if you want to perform Olympic lifting or front squats, an upright trunk position is more optimal.
On the other hand, if you had an injury or surgery that affected your ankle mobility, your goal might just be related to everyday activities, such as walking and going up and down stairs.
Another option is to work toward a similar amount as your non-injured side, assuming it is feasible.
For example, if you are recovering from an ankle sprain, this would be a reasonable goal, while if you had surgery that restricts your range of motion, trying to achieve a similar amount as your other ankle may not be realistic, or even necessary.
Exercises For Improving Dorsiflexion Range Of Motion
If you want to improve your dorsiflexion range of motion, here are three exercises you can try:
Recommended Exercises
Option 1: Weight Bearing Lunge – Similar to the assessment test mentioned earlier, here you are driving your knee as far over your second toe as possible while keeping your heel on the ground.
You can either hold for time or move in and out of your end-range, holding each repetition for 3-5 seconds. I will talk more about the parameters later in this blog.
You can perform this exercise in various positions:
- A split stance in standing
- Half kneeling
- Low half kneeling
- With your foot elevated on a box or bench.
To intensify the stretch or help move through more range of motion, you can either:
1. Provide overpressure with your hands or upper body on your thigh.
2. Place a weight just above your knee, such as a dumbbell or kettlebell.
Experiment with different positions and with or without weight to determine which option you find most effective.
Another variation of these involves using a band, securely anchoring it to an object behind you, and placing the other end on the lowest portion of your ankle, just above the top of your foot. As you move into dorsiflexion, you want the tension on the band to pull backward and slightly downward. This banded version is not a necessity for improving ankle mobility, but if it feels good and allows you to move through a bit more range of motion, you can certainly use it.
Option 2: Squat Rocking – While holding onto a squat rack or another sturdy object, squat down as low as comfortable.
Shift your weight to one leg, driving that knee over your toes as far as possible while keeping your heel on the ground. Hold for 3-5 seconds, then switch to the other ankle. Repeat this motion back and forth between your left and right sides.
Eventually, you might try to spend time at the bottom of your squat without the use of your hands. Otherwise, if you want to make this more challenging or intensify the stretch, you can do a similar movement while holding a weight.
Place your elbows on your knees in the bottom position and perform the same rocking motion as just described. The added weight will allow you to stay more upright in the bottom position while also helping to move your ankles through a little more range of motion.
Option 3: Split Squat – Stand in a stride stance and lower down, trying to drive the front knee over your toes as far as you can. Make sure your front heel stays on the ground. Hold the bottom position, where your back knee hovers just above the ground, for 3-5 seconds, then return to the start and repeat.
If you struggle with balance you can use your hands for assistance. If you want to intensify the stretch, hold a weight in one hand.
Additional Options
Two other options you can try are heel raises with an emphasis on the bottom position or static stretching.
If your goal is to improve your ankle range of motion for squat-type movements, I think the previous options mentioned are superior choices. With that said, should you try either the heel raise or static stretching, here are a few suggestions:
For the heel raises, you can do them standing or seated and perform with two legs or on a single leg. Place your toes on a step, slant board, or another object, and hold the bottom position (where you are maximally dorsiflexed) for 3-5 seconds for each repetition.
For static stretching, you can perform these while standing in a staggered stance or with your foot on a step or slant board and either with your knee straight or knee bent.
Whether you choose the heel raise or static stretching, your goal is to perform the exercise with intent. This means you aren’t doing the heel raises fast and uncontrolled or stretching while scrolling social media or taking selfies. Instead, focus on movement quality and moving into as much range of motion as you can tolerate for both movements.
Dorsiflexion Strength
In addition to the previous exercises, you can also work on your dorsiflexion strength and endurance to help reinforce your newly attained mobility.
One option is to perform an isometric (or a static hold) at or close to your maximally dorsiflexed position. Whether you are standing, half-kneeling, or have your foot on an elevated surface, move into as much range of motion as possible. Then, think about lifting your forefoot off the ground, trying to move the top of your foot to your shin. Your foot won’t actually come off the ground, but you should feel the muscle in the front of your shin working.
It’s not uncommon to feel this muscle cramp so gauge your intensity or effort appropriately. For example, you can start at 50% and work up to 100% effort as tolerated.
You can also improve dorsiflexion strength by moving your ankle through your full range of motion. There are a lot of options:
You can use a cable column with a strap around your foot.
Various types of bands anchored securely to an object.
A special piece of equipment like a tib bar or ankle strap.
A bodyweight version while leaning against a wall.
For any option, think “slow and controlled” as you move through your full available range of motion.
Programming For Dorsiflexion Range Of Motion
In terms of programming, there are infinite ways to implement these exercises, but I think the most important variables to consider are time and intensity or effort.
For instance, you wouldn’t walk into the gym, perform a few bodyweight squats, and leave expecting to make huge gains in strength or muscle. Similar principles apply to improving your ankle dorsiflexion. You need to devote adequate time and effort if you are looking to make any substantial changes.
A general starting point would be to spend at least 5-10 minutes a week at your end-range ankle dorsiflexion at an appropriately challenging effort level.
As an example, you could perform a weight-bearing lunge variation for 2-4 sets of 30-60 second holds, 2-4 times a week or you could choose a squat or split squat variation for 2-4 sets of 6-12 repetitions with a 3-5 second hold at your end range, 2-4 times a week.
During each repetition, focus on movement quality and keeping exercises tolerable. It’s okay to experience some discomfort, but you don’t want the exercises to be unbearable.
After you perform one mobility drill of your choice, you will then follow it up with dorsiflexion strength.
You can do isometrics for 2-4 sets of 5-15 second holds, building up to 100% effort as tolerated, or perform another variation moving through your full range of motion for 2-4 sets of 15-25 repetitions.
However, if your goal is to improve ankle dorsiflexion because it is limiting your squat or other movements, it might be worth sacrificing short-term gains for more substantial long-term improvements.
Reassess Your Dorsiflexion Range Of Motion
In order to objectively measure your progress, reassess your ankle range of motion every 3-4 weeks using the same test you initially used, whether that is the squat, split squat, or the weight-bearing lunge test in standing or half kneeling.
If your range of motion does not improve, consider the two variables I mentioned earlier:
- Did you spend at least 5-10 minutes a week performing these mobility drills?
- Did you put forth an appropriate level of effort during each repetition?
If not, start by trying to be more consistent and following the recommendations outlined previously.
If you answered “yes” to these questions and still didn’t see a positive change, it might be worth increasing the time spent doing these drills. You could increase the number of sets, reps, hold times, and/or frequency you perform the exercises each week.
Heel Lifts
If your ankle range of motion is preventing you from performing your preferred squat technique or other goals, another option is using a heel lift. You can wear weightlifting shoes or stand on a slant board, wedges, plates, or another object.
As discussed at the beginning of the blog, this will help reduce the demand for ankle dorsiflexion and shift your body weight, allowing you to squat deeper with a more upright torso and increased knee flexion.
Additional Information About Dorsiflexion
Keep in mind that these exercises are just some options that I have found to be helpful for improving ankle dorsiflexion. Your exercise selection, timeline, and outcomes may vary depending on your goals, injury history, symptoms, etc.
For example, if you are younger with a history of ankle sprains and want to do CrossFit, you could include the more advanced exercises, like a weighted split squat and isometrics, in order to maximize your ankle range of motion.
In contrast, if you are older without a history of ankle injuries and your only goals are to go on daily walks and perform household tasks, you may not need to do any dorsiflexion exercises at all.
Dorsiflexion Range of Motion Summary
In summary, here are the 5 main takeaways when it comes to improving your ankle dorsiflexion:
1. Assess your range of motion. You can film yourself while performing a squat or split squat where you purposely move into as much dorsiflexion as possible or perform a weight-bearing lunge test. For either option, make sure you keep your heel firmly on the ground and are performing the movement barefoot or while wearing minimalist shoes to get the most accurate measurement.
2. Since the average dorsiflexion range of motion can vary significantly between people, if you want to improve your ankle mobility, the best option would be to aim for whatever amount is necessary for the activities you want to perform. If you are recovering from an injury or surgery, another option is to work toward a similar amount as your non-injured side, assuming it is feasible.
3. If you want to improve your ankle range of motion, you can perform a weight-bearing lunge, squat, or split squat variation for 2-4 sets of 30-60 second holds or 6-12 repetitions with a 3-5 second hold at your end range, 2-4 times a week. Additional options include heel raises with an emphasis on the bottom position or static stretching.
4. To help reinforce your newly attained mobility, perform dorsiflexion strength exercises immediately after your mobility drills. You can do isometrics for 2-4 sets of 5-15 second holds, building up to 100% effort, or perform another variation moving through your full range of motion for 2-4 sets of 15-25 repetitions.
5. Perform the exercises with a focus on time and effort. A general starting point would be to spend at least 5-10 minutes a week at your end-range ankle dorsiflexion at an appropriately challenging effort level. In order to maximize results, focus on the quality of your movement, keep exercises tolerable, and stay consistent.
Looking for rehab or performance programs? Check out our store here!
Want to learn more? Check out some of our other similar blogs:
Lateral Ankle Sprain Rehab | Flat Feet | Improve Your Shoulder Range of Motion
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