5 Exercises to Improve Your Ankle Mobility (That We Actually Use)
After we posted that video on how to test your ankle mobility, we started getting a ton of questions about how to improve it.
Which makes sense, because in our experience coaching clients here at Made Possible Personal Training in Saint Petersburg (and through our online training programs), ankle mobility is one of the most common limitations we see.
If you struggle to squat deeply, your heels lift off the ground, or your knees cave in, poor ankle mobility could be part of the issue.
Good news? You can work on it.
Even better? You don’t need fancy gear or hours a day to do it.
Save This List: Our 5 Go-To Ankle Mobility Exercises
These are the same drills we use with our in-person and online coaching clients. Start with a few reps each day before your workouts or after long periods of sitting.
1️⃣ Half-Kneeling Ankle Rocks
This one’s simple but super effective.
How to do it:
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Start in a half-kneeling position (one knee down, one foot forward)
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Keep your heel glued to the ground
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Rock your front knee as far forward as you can without letting that heel lift
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Repeat for 10–15 reps per side
This builds safe, active range of motion at the ankle joint.
2️⃣ Elevated Ankle Rocks
Adding elevation lets you go even deeper into the stretch.
How to do it:
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Place your front foot on a low box or step
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Lean your chest over your thigh to increase weight
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Rock your knee forward without letting your heel lift
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Feel that deep ankle bend? That’s what we’re after
This version adds more range with a little assistance from gravity.
3️⃣ Weighted Ankle Rocks
A little weight goes a long way here.
How to do it:
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Get back into the half-kneeling position
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Place a light kettlebell or dumbbell on your front knee
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Gently press your knee forward, using the weight to increase stretch
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Again, don’t let the heel lift
This is perfect for when bodyweight just isn’t enough.
4️⃣ Rack Squat Weight Shifts
A great mobility drill that mimics a real squat.
How to do it:
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Hold onto a sturdy object (like a squat rack or doorway)
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Sink into the deepest squat you can manage while keeping heels down
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Shift your weight from side to side, gently pushing knees forward
This adds a dynamic stretch while helping you find more control at the bottom of your squat.
5️⃣ Weighted Squat Weight Shifts
This one takes the last drill and adds load.
How to do it:
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Hold a light weight (10–20 lbs) in front of your chest
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Sit into a deep squat
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Shift your weight left and right, letting your knees travel forward slightly
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Keep heels grounded the entire time
It’s challenging, but great for mobility and stability.
Why Ankle Mobility Matters
Improved ankle mobility can help:
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You squat deeper and safer
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Reduce knee and hip compensation
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Improve athletic performance
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Make day-to-day movement feel easier and more natural
It’s one of those foundational things that affects everything else—from strength training to running to just walking up stairs without stiffness.
Train Smart with a Mobility-First Approach
Whether you’re training with us in Saint Petersburg or following one of our remote programs, we’ll meet you where you’re at and make mobility a natural part of your training — not a boring add-on.
We’re not just trying to make you more flexible. We’re helping you move with power, control, and confidence.
📍 Visit us at Made Possible Personal Training – Saint Petersburg, FL
📲 Or DM us to learn more about our online coaching programs and how we build mobility straight into your plan.
Start here. Stay consistent. Save your ankles.
Got a question? Drop it below or send us a message.
