When you think about squats, you probably focus on your legs, glutes, or even your back. But have you ever thought about your ankles? Your ankles help you stay balanced, keep good form, and push through the movement. If they’re weak or unstable, squatting gets harder—and even riskier.
Why Do Strong Ankles Matter in Squats?
Your ankles bend every time you squat. If they’re not stable, your heels might lift, your knees might cave in, or you might struggle to go full depth. Weak ankles can throw off your balance and force your body to compensate, which can lead to pain or injuries in other areas.
Common Problems from Weak Ankles
If your ankles aren’t stable, you might experience:
- Heel lifting off the ground – This makes it harder to stay balanced and squat deeply.
- Knee collapse – Your knees might cave in, putting extra strain on them.
- Lower back pain – Poor squat form can lead to discomfort in your back.
- Foot and shin pain – Your feet and lower legs have to work harder to make up for weak ankles.
How Do Strong Ankles Improve Squats?
When your ankles are stable, you can squat deeper with better form. Your weight stays evenly distributed, your knees stay in line, and you can generate more power. This means safer, stronger, and more effective squats—whether you’re lifting heavy or just working on bodyweight strength.
Can Weak Ankles Affect Your Knees or Hips?
Yes! If your ankles don’t move well, your body will try to make up for it elsewhere. This often leads to knee pain, hip tightness, or even back discomfort. Keeping your ankles strong and mobile protects your entire lower body.
Quick Ankle Stability Routine for Better Squats
Try these simple exercises before or after your workout to build stronger, more stable ankles:
- Wall ankle dorsiflexion (10 reps per foot) – Stand a few inches from a wall and try to touch your knee to the wall without lifting your heel.
- Heel raises (10 reps) – Stand with your feet flat, then rise onto your toes and lower slowly.
- One-leg balance (30 sec per leg) – Stand on one foot and hold your balance. To make it harder, close your eyes or stand on a soft surface.
- Banded ankle mobility (10 reps per foot) – Wrap a resistance band around your ankle and move your foot forward and back to improve flexibility.
- Ankle alphabet (one time per foot) – Lift your foot and trace the alphabet with your toes to improve control.
Final Thoughts
Ankle stability might not be the first thing you think about when squatting, but it’s a game-changer. Strong, mobile ankles help you squat deeper, with better form, and without pain. Here’s a video of Dr. Brett going over another way to create stability from the ground, up:
Struggling with squat depth or balance? Start training your ankles today and feel the difference in your lifts!
