Ankle flexability And Static Single Leg Squat

I was wondering if anyone had advice for increasing ankle mobility for help on maintaining a Static Single Leg Squat. I tried doing a set with a half inch block under my heel and it greatly improved my performance during the move. I work grok squats with knees and feet together in my stretching routine for this issue but have not seen any gains for awhile.

Thanks

Robert

Are you doing the FS stretch series?  It has some great work for that area

Hi RobertH3,

Yes the Front Split Series (particularly the calves and achilles work in the beginning) is gold for increasing ankle flexibility for single leg squats. Highly worth the investment!

Best,

Chris

Thanks. I hadn't considered that stretch series since l already can do the front splits.

Ankle mobility is important, and is often a limiter, however people underestimate the contribution of the hip mobility to the squat.  If you have good hip hinge, hamstring flexibiliity, and intrinsic hip muscle strength/mobility, you won't need nearly as much ankle mobility.  So make sure you complement your ankle mobs with that as well.

Are you using a counter balance?

counter balance helps do the activity, but doesn't improve the mobility limitations; just allows for a "cheat" until such time as mobility improves.

MT Nordic said:

counter balance helps do the activity, but doesn't improve the mobility limitations; just allows for a "cheat" until such time as mobility improves.

I could say the exact same thing about your suggestion.

Eh actually... no, you couldn't. You improve that hip mobility, you'll see your SLS improve dramitically. Add a counterbalance and your SLS may improve but as soon as you take it away, you'll be right where you started.

Increasing mobility of any joint involved in the SLS will give you more long-lasting, more quality results than adding a crutch.

Brand002003 said:

Eh actually... no, you couldn't. You improve that hip mobility, you'll see your SLS improve dramitically. Add a counterbalance and your SLS may improve but as soon as you take it away, you'll be right where you started.

 

Increasing mobility of any joint involved in the SLS will give you more long-lasting, more quality results than adding a crutch.

And that's exactly what adding a counterbalance does. The same concept applies to the pike. We use a weighted bar to increase ROM until the weight  isn't necessary. With your logic we shouldn't be doing pike hangs.

And i never said hip mobility didn't play a role in the SLS.

A counterbalance in SLS does not increase ankle dorsiflexion. Rather by putting more weight on the other side of the foot, it makes it so the ankle doesn't have to flex to get the bodies own weight forward.