How To Fix Your Squats With Simple Calisthenics

How To Fix Your Squats With Simple Calisthenics!

Today, we're diving into an important topic: how to fix your squat form. 

The answer is proper ankle mobility!

Often, our ankles lack the flexibility we need for effective squats, which can limit our range of motion and hinder our lower body exercises. 

But don't worry! I've got some simple drills that will increase your ankle mobility and enhance your overall squatting technique.

Let's start with ankle flexions against the wall. 

Stand about an inch or two away from the wall and bend/bring your knee towards it while keeping your heel firmly planted on the floor. Connect with the wall and repeat this movement for each leg. As you progress, gradually step away from the wall, creating more tension and challenging your ankle mobility. 

Do 5-8 reps per leg and hold the last one against the wall for 5-8 seconds.

Next up, we'll perform an assisted version of the previous exercise.

Grab your ankle and heel, firmly grounding them to the floor as you connect your knee with the wall. 

Repeat this movement five to ten times per leg, aiming for two to three sets in total. This amount of repetition is a great starting point to improve ankle mobility.

The third exercise focuses on ankle extension. 

Stand upright and lift your body up by pressing onto your toes and extending your ankle. Perform this extension on both legs and then switch to doing it one leg at a time, putting your weight entirely on that leg. This exercise will not only strengthen your ankles but also help correct any imbalances. Practice a couple of sets for each leg every other day, and you'll notice the difference.

Now, let's move on to assisted ankle and toes flexion. 

These exercises are fantastic for integrating your hips, knees, ankles, and feet into a coordinated pattern. By flexing your toes while stepping down, you'll stretch your foot and engage the Achilles tendon and calves. Incorporate this exercise alongside ankle extensions for a comprehensive routine.

Lastly, let's discuss resistance band lunges. 

Anchor a light resistance band around your ankle, to your right or left. Get in the lunge starting position.

The band will pull you laterally or internally as you do your lunges. This will create counterbalance and tension in the ankles, forcing them to remain strong and stable throughout the lunge movement. You can perform these lunges in different directions, such as forward, backward, or from side to side. Each position creates a unique tension that enhances your overall ankle mobility. 

Go for 5-8 repetition per angle, hold the last rep for 5 seconds and repeat 2-3 times.

Make sure to practice these exercises consistently, and you'll witness significant improvements in your squat technique. If you have any questions, feel free to drop them in the comments section. I'm also open to suggestions for future videos, so let me know what topics you'd like to see covered. 

Here is a Killer Calisthenics leg workout to add more challenges!

Take care, and keep up the great work!

Access ALL Online Calisthenics programs here if you are new!


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