Improve Deep Squats with Ankle Dorsiflexion Exercises

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Do you have pain in your foot & ankle? Get one week FREE on jen.health/freetrial
Deep Squats! Want to improve your deep squats? Try these 4 ankle dorsiflexion exercises!
00:00 - Intro
01:13 - Ankle DorsiFlex Stretch w/ Knee Mob
03:36 - Mid-Foot Mobilization w/ Towels
05:50 - Duck Walks
06:51 - Squat Holds
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Опубликовано:

31 май 2024

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Комментарии : 535

@rontiemens2553 Год назад

I am glad to report that after following the advice in this video, I can deep squat again, after 50+ years of not being able to. It definitely required daily work and plenty of discomfort, but I can now do it! Thrilled! Thank you DocJenFit!!!😀

@docjenfit Год назад

This is so exciting to hear! Thank you for sharing with us, Ron. Feel free to share the video with any loved ones.

@KhalideCherkawi 5 месяцев назад

@@docjenfit واو عليك

@KhalideCherkawi 5 месяцев назад

@@docjenfit 🥰❤❤❤❤❤

@MrOvidiuNelu 4 месяца назад

Pune traducerea

@laurahamilton6528 21 день назад

❤

@ispsend6127 Год назад

No wondering around. All clear, relevant and right to the point. Thank you.

@docjenfit Год назад

Glad you love it!! Thank you!

@Ice-Fall 4 месяца назад

The squat hold, the same position a toddler gets into when reaching for something on the floor.

@docjenfit 4 месяца назад

yes!

@Mrcherrardcohen 4 месяца назад

I didn't have to wait 15 minutes for the relevant information! GREAT VIDEO!

@docjenfit 4 месяца назад

Glad you liked it! :)

@johnfitbyfaithnet 4 месяца назад

Agreed!

@davidherron3136 2 года назад

This is very very new and useful information to me, thank you.

@elsarodney6670 2 года назад

Perfect 👌🏽💥 great content, lovely personality ✨

@robynmann33 8 месяцев назад

Wow! Great demo and explanation. I used to full squat all the time and duck walk when gardening. 30 years later (I'm 72 now) no can do. I will follow your advice and see how it goes I really want to be able to hang out it a deep squat again :)

@docjenfit 8 месяцев назад

Thank you for watching! Keep us updated on your journey!

@MICHAELPHILIPSINC 3 года назад

Thank you Doc Jen. Just what I needed.

@docjenfit 3 года назад

Happy to help!

@juliecoates7435 4 месяца назад

Thank you working on it!

@docjenfit 4 месяца назад

Yes! Tell us how it goes!

@richardhanechak2177 6 месяцев назад

Very thorough explanation and movements. Thank you.

@docjenfit 6 месяцев назад

Thank you for the feedback!

@crystalmarks7185 6 месяцев назад

Awesome! Thank you!

@docjenfit 6 месяцев назад

Thank YOUU!

@MikeRacso 2 года назад

Thank you docjenfit

@docjenfit 2 года назад

Thank you, Mike! Hope you can share this with your family and friends! 😊

@VadimasUa 5 месяцев назад

Thank you, well done!

@docjenfit 5 месяцев назад

Thank you for watching!

@glynhannaford7332 2 года назад

Great instructional video, thank you. 😊

@docjenfit 2 года назад

Glad it was helpful!

@jeffgovender6087 5 месяцев назад

Excellent, to the point and most informative!!! 👏👏👏 Thank you!

@docjenfit 5 месяцев назад

You're very welcome!

@CanhNguyen-kh5qx 5 месяцев назад

Thank you so much

@docjenfit 5 месяцев назад

You're most welcome!

@oldtimeoutlaw 3 месяца назад

Thank you Dr. Jen I’m going to start tomorrow. Really appreciate your time and energy producing this. Thank you again. Peace

@docjenfit 3 месяца назад

I'm so glad you enjoyed this! Keep me updated on your journey :)

@_wie_nik_ Год назад

That was crazy well taught and informative !

@docjenfit Год назад

Thank you, Niklas! Feel free to check out any of my previous videos or share with your friends!

@sleddog8 2 года назад

Wow, this hits all of my weaknesses. Thank you so much for posting.

@docjenfit 2 года назад

Sooo glad we could help!!! 💗

@rickmuha4278 7 месяцев назад

Great exercises! Thanks

@docjenfit 6 месяцев назад

Glad you like them! Thanks for watching

@sharjeelbutt1146 3 года назад

Thank you doc Jen 🙏🙏

@docjenfit 3 года назад

Thank YOU!

@jemag 3 года назад

Great tips!

@docjenfit 3 года назад

Glad you like them!

@jennysok8320 3 месяца назад

Just found this video. It's really helpful thanks!

@docjenfit 3 месяца назад

So glad it was helpful!

@ganeshvicharefoodblog7817 6 месяцев назад

Great work

@docjenfit 6 месяцев назад

Thanks for watching!

@rudimerm7686 5 месяцев назад

Very informative video for mobility. Will be incorporating into my mobility routine.

@docjenfit 5 месяцев назад

Glad it helps!

@tylerallyn1117 3 года назад

This was GREAT Doc so good, a wealth of knowledge 🙏💪🤗

@docjenfit 3 года назад

Sooo happy you enjoyed it!

@thomasvarghese4977 5 месяцев назад

Good message 👍Thanks

@docjenfit 5 месяцев назад

Glad it helped you out!

@VlogVibes Год назад

Solid. Practical. Accessible. Well done 👍

@docjenfit Год назад

Appreciate it!

@jeffkukkee Год назад

Instant subscribed!! Thanks for all the little details, I've been working on my squats for a month now... Can't get over how important the hips are.

@docjenfit Год назад

Thank you for watching! Hopefully this helps some!!

@honorous4840 2 года назад

Cool. Thank you!

@docjenfit 2 года назад

🙏🙏🙏

@SergeY-cg9dp 2 года назад

It's actually very good advices Thank You.

@docjenfit 2 года назад

Thank you for watching!

@joshuakelly997 2 года назад

Awesome

@anjnagupta7468 Год назад

Loved your video. Cannot wait to try. Thanks

@docjenfit Год назад

Thank you for watching, Anjna! Let me know how it goes.

@amoltofi1 Год назад

How it goes ??

@lindanagle7504 2 месяца назад

Thank you so much!! You make it look accessible!

@docjenfit 2 месяца назад

It is! Practice makes perfect.

@raymondbennettjr.8845 6 месяцев назад

Have a awesome and amazing Sunday Jen you’re a wonderful instructor and easy to listen to thanks for the information blessings queen

@docjenfit 6 месяцев назад

Thank you so much for your support!

@raymondbennettjr.8845 6 месяцев назад

@@docjenfit no prob I appreciate the knowledge

@raymondbennettjr.8845 6 месяцев назад

Have a great day continue to inspire queen

@mohamedmagdyelsayed6030 Год назад

Thanks for sharing 🤙🏾

@docjenfit Год назад

Of course!

@youbfit2 Год назад

Well done.

@docjenfit Год назад

thanks!

@arunmanju15332369k Год назад

Thank u dr jen. You are amezing

@docjenfit Год назад

Thank you! You're amazing for watching!

@endthedrugwartoday 2 года назад

By far the best video on this subject. I can't wait to open up my feet and try all these exercises. I'm gonna share this with some of my friends as well.

@docjenfit 2 года назад

Awh thank you! Absolutely would love if you shared it!

@wandasworldhaircarejourney5788 5 месяцев назад

Great content

@docjenfit 5 месяцев назад

Thank you for watching!

@alisonburgess345 2 года назад

Perfect - haven't seen this before. It's what's stopping me from deep squat-ville. I shall begin this today - thanks!

@docjenfit 2 года назад

Love to hear it, Alison. Let me know how this works out for you. You can do it!

@tomacontrolreclamatucuerpo9505 Год назад

Great Video, love it

@docjenfit Год назад

Glad you enjoyed it

@universeusa 8 месяцев назад

Wow 😮 Doc, you are incredible! God bless you 🌹🌹🌹🌹 Thanks!

@docjenfit 8 месяцев назад

You are very welcome! Thank you so much for your support!

@zahidkhan04 2 месяца назад

Few days back i go through the video,and this helped me alot in helping my client deep squat form,so i came back to say thanx🙂

@docjenfit 2 месяца назад

Thank you so much for your feedback! And I appreciate you sharing it with your client :)

@nalakirkwood4425 Год назад

Great thank you🙏

@docjenfit Год назад

You’re welcome 😊

@CDeeez94 2 года назад

Thank you for this, Jen. I've struggled with squats for a long time...feeling crackling and soreness in the sides of my knees and being unable to keep my feet on the floor while going down and keeping my back straight. Basically almost every aspect of the squat I struggled with, lol. I've been doing some of these stretches and movements for a few days and I can indeed start to feel my joints opening up and becoming more flexible. It's still a process, but I can definitely feel improvements 👍

@docjenfit 2 года назад

Love to hear you're feeling some improvements, Stephen!

@vijaydadhich9031 5 месяцев назад

😊😮

@YourMilkAndHoney 2 месяца назад

Thank you so much for this video ! I enjoyed it and Will be practicing these movements asap

@docjenfit 2 месяца назад

You're so welcome! Thank you for watching!

@traderflex Год назад

Great video! Love it! I use bands wrapped around a pullup bar in the doorway. This way I can adjust the tension by changing bands. And freedom to change positions, forward or backwards.

@docjenfit Год назад

Thank you for stopping by & great job! Feel free to share this with any friends or loved ones.

@TonyTheSharkBaloney 6 месяцев назад

Wow! This was so helpful. I subscribed. 👏👏👏

@docjenfit 6 месяцев назад

Thank you so much for subscribing! Feel free to watch any of the other videos!

@johnfitbyfaithnet 4 месяца назад

Same!

@raphaeldominica5861 7 месяцев назад

Je suis très satisfait des 4 exercices . Gracias thank you .

@docjenfit 7 месяцев назад

Thank you for watching!

@csscott9803 2 года назад

Excellent workout 💪☺️

@docjenfit 2 года назад

More to come! Don't forget to subscribe! 💗

@hbrown6563 2 месяца назад

Thank you so much, doctor.

@docjenfit 2 месяца назад

Most welcome! Thank you for watching!

@zandrethegiant Год назад

As I’ve begun working out, I’ve discovered my hips and ankles have absolutely atrocious ROM, and videos like this really give me a better idea on how to remedy that tightness and pain!

@docjenfit Год назад

Love hearing it! Keep it up!

@karenbailey7642 5 месяцев назад

I have been looking for how to help my ankles from swelling. I believe these exercises will help. Thank you Jen

@razrasmos1033 2 года назад

Thank U Dr Jen Fit, this will help me with my squatting at gym. Tight in the knees & feet.

@docjenfit 2 года назад

Yaaaayyy!! Great job, Raz!!! 💗

@rontiemens2553 Год назад

Fantastic presentation. Extremely extremely helpful. Well and thoughtfully prepared, flawlessly presented. And I’m feelin’ it! Thank you!

@docjenfit Год назад

Glad you liked the video, Ron! Feel free to share with any loved ones!

@rontiemens2553 Год назад

@@docjenfit already started!

@chriscoughlan5221 Год назад

thanx a lot, youre a life saver!! just when i thought deep squats are not for me, you gave me a life line!!

@rontiemens2553 Год назад

Working on this every. Single. Day. Making measurable progress! 😀

@docjenfit Год назад

Love hearing it! Keep up the great work!

@flaviamurillo3649 3 месяца назад

What a good idea 💡🎉

@docjenfit 2 месяца назад

Thanks for the comment! Hope the video helped.

@user-em2nc2gv7k 4 месяца назад

Thanks ❤🎉

@docjenfit 4 месяца назад

You're welcome 😊

@simplici-tstemple4567 Год назад

Thank you for this..just discovered your channel

@docjenfit Год назад

Thanks! Welcome here! ☺️

@strongsyedaa7378 6 месяцев назад

Amazing 👏 video 👍

@docjenfit 6 месяцев назад

Thank you!

@sfrichy Год назад

Omg...this is an amazing video. Subbed AF!

@docjenfit Год назад

I love the enthusiasm! Thank you so much for watching. You're welcome to check out any videos on my profile or share with your friends and fam :)

@abhishektodmal1914 Год назад

Definitely come to realize the importance of healthy ankles, after multiple injuries. Give em time, and you'll be happier for it :) Thank you so much, Dr. Jen! These were all good :)

@docjenfit Год назад

Thank you for this feedback! Glad this video has helped!

@hussainmohammad2244 15 дней назад

Thank you so much madam

@docjenfit 9 дней назад

Thank you for watching!

@ivanipereiradasilva9128 Год назад

VERY GOOD.

@docjenfit Год назад

Appreciate that!

@JennWatson 6 месяцев назад

I'm new here - age 63 and the towel idea behind the knee is going to help me conquer the Asian squat! Thanks 😊

@docjenfit 6 месяцев назад

haha yay! Thank you for watching!

@Adriana8n87R 6 месяцев назад

Obrigada! ❤️❤️❤️

@docjenfit 5 месяцев назад

Thank you for watching!

@patrickwhitehead7567 Год назад

@docjenfit Год назад

Thank you!

@whomadethatsaltysoup 3 месяца назад

Very clear tutorial on this important aspect of mobility. Crouching, bending down, and squatting are such important aspects of everyday life. Alas, we only seem to maintain this skill as children. Thank you for sharing.

@docjenfit 3 месяца назад

Yay glad you enjoyed it! Thanks for the comment

@charlsiepecoraro 5 месяцев назад

Merry Christmas 🎄!

@docjenfit 5 месяцев назад

Merry Christmas to you too!

@ahmeddangor4490 2 года назад

Thanks Doc did come across this type of exercising before good knowledge to put into my routine Also you look healthy and solid structure

@docjenfit Год назад

Appreciate that!

@kimyoung3484 Год назад

Thank you Dr♥️♥️♥️♥️♥️

@docjenfit Год назад

Of course! Thank you! :)

@jayp8798 3 месяца назад

Thanks for sharing ,❤😊❤

@docjenfit 3 месяца назад

You're so welcome!

@patworley9331 Месяц назад

Great video.

@docjenfit Месяц назад

Glad it was helpful!

@wealthychef Год назад

This is a big problem for me and I find your approach to be unique and refreshing!

@docjenfit Год назад

🙏🙏

@MindoverMatter407 2 месяца назад

Some people have natural inviting voices that makes it easier to listen and learn from

@docjenfit 2 месяца назад

Thnks for the comment. Hopefully this video helped you!

@Limvolikce Год назад

you are so fantastic..i really enjoy watching you doing this.......

@docjenfit Год назад

Thank you for watching! Please feel free to share with any friends.

@Limvolikce Год назад

@@docjenfit I dont want thay my friends see you, i will be jealous 😀😀😀😀

@andreavin3674 3 года назад

I feel like anyone who can duck walk can probably already do an ok sorta deep squat? Maybe? Either way I loved these, particularly the first two. You should do a follow along for these. The mini towels were a game changer for me.

@JenB.188 2 месяца назад

I have been having trouble doing the deep squat without shoes on. I’m excited to try these ideas to improve my ankle fitness and deep squats.

@docjenfit 2 месяца назад

Keep me updated!

@HeroicCoachDan Год назад

Awesome, I will give this a go. My left ankle/knee are hindering my left hip from full expression in the Cosack squat and deep squat. Thank you.

@docjenfit Год назад

Of course! We also have a Foot/Ankle Plan on Jen Health if you need something consistently to follow: jen.health

@MD-ym5jm Год назад

Thanks beautiful I learn a lot

@docjenfit Год назад

Happy to help

@aloysiusudayasuriyan1013 Год назад

Superb 😍

@docjenfit Год назад

Appreciate you!!

@scottv6726 3 месяца назад

Thank you for the "duck walk" idea. I train the olympic lifts and my knees can get sore at times, and that duck walk actually provided quite a bit of relief. Thanks.

@docjenfit 3 месяца назад

Amazing! Glad it was so helpful!

@romanyimesgen6136 16 дней назад

My gosh I’ve been looking for someone like you who can teach me how to deep squad. You are the first one who can teach fundamental I appreciate you. You don’t know how much I appreciate this. I’m so glad I found you. Since some of the people who demonstrate this are such a show boat, show me stuff that I’m going to be able to do. I,m not even interested, but I just wanted to know what the fundamental, how to dig deep squat and keep it. Thank you thank you.😍

@docjenfit 4 дня назад

I'm so glad this helped!!

@tpoberoi3831 Год назад

Great mam.

@docjenfit Год назад

Thanks!

@michaelgatten 4 месяца назад

I'm obsessed with doing deep squats or Asian squats. I haven't perfected it yet, but I'm getting closer. Now that I saw this video, I might be obsessed with Doc Jen. Wow, great job.

@docjenfit 4 месяца назад

haha thanks for watching!

@khbks1109 Год назад

thanks very clear. I never heard the explanation before of what the towel behind the knee did. Now I understand, I think

@docjenfit Год назад

So glad it was helpful!

@pamelatiblier5081 5 месяцев назад

These are absolutely the best exercises to help someone get into their deep squat again. The demonstration and explanations are so simple to understand. I’m 68 years old and noticing a little change in my balance since retiring two years ago. I was working 12hour shifts as a critical care nurse. I was always on my feet and of course now, sitting too much. It’s unbelievable just how fast we lose function and flexibility when we are moving less. Thank you!

@docjenfit 4 месяца назад

Thank you SO much for sharing this! I hope you're able to find time to get your movement on :)

@jennifershanks453 4 месяца назад

That first stretch is also a great hip flexor stretch!

@docjenfit 4 месяца назад

Right!!

@portiasnyder1812 2 года назад

Just found your channel great information subbed ......

@docjenfit 2 года назад

Awh I love to hear that, Portia! Feel free to look into any previous videos. So many different topics!

@kratanicverses4805 4 месяца назад

I think this is going to help out with my bad right ankle/foot. I got a pretty bad Pilon fracture a few years ago and i have had terrible ROM and all kinds of soreness all over my foot and ankle. Ill admit when i was done with PT i did not keep on exercises. All of these exercises were pretty tough but my ankle feels good and loose now. Right heel was about 2" off the floor doing the squat...Ill keep up on it and see if i can touch soon. Great video!

@docjenfit 4 месяца назад

Thank you so much for sharing with us! Keep us updated on your journey :)

@steveess20 2 года назад

Good and helpful video. I'm going through a bout of runner's knee, and I find deep squats helpful (though I need to be doing them all the time, not just when I'm hurt). For what it's worth, I find a newel post (as opposed to a chair) great for keeping me stable as (try to) lower into a deep squat.

@docjenfit 2 года назад

So glad this helps! We also have a video on Chondromalacia if you would like to check that one out!

@alfredromero4784 Год назад

What the heck is chondromalacia? Anyhoo thañk you for getting us into this excersize's cause everyone wants us to drop into the knee gold but they won't even get 1/4 of the way down before they feel like they are being torn apart

@johnd7564 Год назад

I haven't been able to use the newel post since Clark fixed it.

@mspeaches1977 5 месяцев назад

I definitely have to do this because I can’t get into a deep squat thanks so much ❤

@docjenfit 5 месяцев назад

Very common! Keep me updated on your progress!

@albertobalmori2042 2 месяца назад

Me encantó! Greetings fr9m Mexico

@docjenfit 2 месяца назад

Hola! Gracias por ver el video!

@rickb9348 Год назад

I don’t know how I became so fortunate for you to show up as a suggestion but I’m hooked! …. Yes I’m a middle aged guy with a “dad bod” so when I say you’re beautiful that should come as no surprise. That aside now - it’s your insight on the small (but yet so very important) details that astonish me…. For example explaining the difference with doing these with weights vs without weights. The biggest thing in this video was how you explain the importance of stretching out the bottom of your feet or our arches. Also your ability to find giggle about some of the things you are showing us - for example when it might appear “silly” to us - shows me you have such a pleasant personality. It makes you come across with NO ego 👍❤️ Yet still confident in what you are teaching us. Thank You for what you do!

@docjenfit Год назад

Makes me so happy to hear my videos have helped! Thank you for watching!

@davidjones4600 2 года назад

How much dorsiflexion a person has in their ankles is only one of the factors determining how deep of a squat a person can do. Another very critical factor, even more so than ankle dorsiflexion, is whether they can stabilize the pelvis as they go lower. When the pelvis “drops”, or does a posterior tilt, a great deal of stress is being placed on the lower back.

@docjenfit Год назад

Great point! Other factors can include the length of your femur and the depth and angle of the acetabulum! This video is helping people explore and address dorsiflexion specifically! :)

@ammarraza7327 3 месяца назад

Hallelujah

@docjenfit 3 месяца назад

amen

@kristineklassen1315 12 дней назад

Why do I love her so much? Great at explaning, professional, cute. Thank you for sharing your knowledge and personality with us!

@docjenfit 9 дней назад

Awh thank you for this feedback! And thank you for your support!

@mr.timjohnston546 2 года назад

I'm almost glad I have a knee problem looking around YT because I got to see you.. You are so gorgeous.... really.. and this is very well presented also. cheers

@docjenfit Год назад

Thanks!!

@tiwantiwaabibiman2603 Год назад

Oh wow! I was doing "duck walks" the other day, thinking I really like doing them. Then remembered I used to do them all over the house when I was a young. It drove my Mother crazy? (Freaked her out). I never knew what they were called until now! Thanx!

@docjenfit Год назад

Nice!

@Stoney192 Год назад

Just elevate your heels during squat’s using 2 little plates under each heel ! Shortening the calf’s will enable you to get deeper overall squats!

@docjenfit Год назад

Love that suggestion! Especially if you are working on loading squats and don't quite have the range yet. However, we don't generally walk around with something to elevate our heals. So this is great to help for that every day squat depth! :)