Most people blame their hips, knees, or even their back when squats feel awkward, unstable, or weak.

But in many cases, the real limitation is lower down.

Your ankles.

When the ankles can’t move the way they should, the body finds another way to get you into the squat: Heels lift, knees collapse, and the torso leans forward. What looks like a technique issue is often a mobility restriction.

Squat mechanics begin at the ankle.

For a squat to work well, the ankle must allow the knee to travel forward while the heel stays down. This creates space at the hips, keeps the torso more upright, and maintains balance through the foot. When that range isn’t available, the body compensates elsewhere to reach depth, often shifting stress into the knees, hips, or lower back.

Understanding what your ankles can actually do explains why your squat feels the way it does.

Assess your Ankle Dorsi-flexion

To help you understand how your body moves, we’ve introduced 16 new self-assessments inside Flexibull.

One of these is the ankle dorsiflexion mobility test, a simple check that shows how far your knee can travel forward while your heel stays grounded. This range plays a key role in squat depth, balance, and overall positioning.

In the video below, you’ll see exactly how to perform the test, what to look for, and how to interpret your results.

What Limited Ankles Look Like in a Squat

When ankle mobility is limited, the body still finds a way to reach dept, but the movement shifts elsewhere. What you’ll often see is a series of compensations that help the squat happen, even if the ankles aren’t contributing enough.

In the image above, notice how:

If your squat looks or feels similar, your body may be working around limited ankle motion rather than moving through it.

Now try a simple experiment.

Place small plates under your heels, use a wedge, or even some books if you’re at home, then perform the same squat again.

Notice what changes.

Does depth feel easier?
Does your torso stay more upright?
Do your knees track more naturally?
Does the movement feel more stable or stronger?

Elevating the heel artificially increases available dorsiflexion. If your squat immediately feels smoother or more controlled, it’s a strong indicator that ankle mobility is influencing your positioning.

Heel elevation isn’t a problem, it’s a useful tool. But it’s not going to fix your ankles, however it will make your squats feel more comfortable and natural.

One of my favourite ways to improve ankle dorsiflexion is the banded ankle distraction.

This drill uses a resistance band to gently pull the ankle joint backward while you move the knee forward. This helps create space in the joint and encourages the ankle to move through a range it may have been avoiding.

Over time, this can make knee travel feel smoother, reduce the urge for the heel to lift, and improve overall squat positioning.

In the video, you’ll see exactly how to set it up and use it effectively.

The ankle is just one piece of the puzzle.

Flexibull’s new self-assessments are designed to help you understand how your body moves, identify restrictions, and make informed adjustments to your training.

Start with your ankles, explore other joints, and build a clearer picture of how your body supports the way you move.

The self-assessments inside Flexibull are designed to give you clear insights into how your joints move and where restrictions may exist.

For private 1-to-1 clients, we go further with advanced assessments that look at movement quality, joint control, and compensation patterns in greater detail. This allows us to pinpoint limitations, build targeted strategies, and guide your training with precision.

If you’re looking for a more personalized approach, get in touch to learn more about 1-to-1 coaching.