Improve Deep Squats with Ankle Dorsiflexion Exercises
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- čas přidán 31. 05. 2024
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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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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!!!😀
This is so exciting to hear! Thank you for sharing with us, Ron. Feel free to share the video with any loved ones.
@@docjenfit واو عليك
@@docjenfit 🥰❤❤❤❤❤
Pune traducerea
❤
The squat hold, the same position a toddler gets into when reaching for something on the floor.
yes!
No wondering around. All clear, relevant and right to the point. Thank you.
Glad you love it!! Thank you!
I didn't have to wait 15 minutes for the relevant information! GREAT VIDEO!
Glad you liked it! :)
Agreed!
This is very very new and useful information to me, thank you.
Thank you Doc Jen. Just what I needed.
Happy to help!
Thank you working on it!
Yes! Tell us how it goes!
Perfect 👌🏽💥 great content, lovely personality ✨
Awesome! Thank you!
Thank YOUU!
Thank you, well done!
Thank you for watching!
Some people have natural inviting voices that makes it easier to listen and learn from
Thnks for the comment. Hopefully this video helped you!
Very thorough explanation and movements.
Thank you.
Thank you for the feedback!
That was crazy well taught and informative !
Thank you, Niklas! Feel free to check out any of my previous videos or share with your friends!
Excellent, to the point and most informative!!! 👏👏👏 Thank you!
You're very welcome!
I'm new here - age 63 and the towel idea behind the knee is going to help me conquer the Asian squat!
Thanks 😊
haha yay! Thank you for watching!
Great instructional video, thank you. 😊
Glad it was helpful!
Solid. Practical. Accessible. Well done 👍
Appreciate it!
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 :)
Thank you for watching! Keep us updated on your journey!
Thank you so much
You're most welcome!
Thank you docjenfit
Thank you, Mike! Hope you can share this with your family and friends! 😊
Great exercises! Thanks
Glad you like them! Thanks for watching
Wow, this hits all of my weaknesses. Thank you so much for posting.
Sooo glad we could help!!! 💗
Thank you Dr. Jen I’m going to start tomorrow. Really appreciate your time and energy producing this. Thank you again. Peace
I'm so glad you enjoyed this! Keep me updated on your journey :)
Thank you so much!! You make it look accessible!
It is! Practice makes perfect.
Loved your video. Cannot wait to try. Thanks
Thank you for watching, Anjna! Let me know how it goes.
How it goes ??
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.
Thank you for watching! Hopefully this helps some!!
Have a awesome and amazing Sunday Jen you’re a wonderful instructor and easy to listen to thanks for the information blessings queen
Thank you so much for your support!
@@docjenfit no prob I appreciate the knowledge
Have a great day continue to inspire queen
Thank you so much, doctor.
Most welcome! Thank you for watching!
Very informative video for mobility. Will be incorporating into my mobility routine.
Glad it helps!
Just found this video. It's really helpful thanks!
So glad it was helpful!
Great work
Thanks for watching!
Thank you doc Jen 🙏🙏
Thank YOU!
This was GREAT Doc so good, a wealth of knowledge 🙏💪🤗
Sooo happy you enjoyed it!
Great tips!
Glad you like them!
Good message 👍Thanks
Glad it helped you out!
It's actually very good advices Thank You.
Thank you for watching!
Wow! This was so helpful. I subscribed. 👏👏👏
Thank you so much for subscribing! Feel free to watch any of the other videos!
Same!
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.
Awh thank you! Absolutely would love if you shared it!
Wow 😮
Doc, you are incredible!
God bless you 🌹🌹🌹🌹
Thanks!
You are very welcome! Thank you so much for your support!
Awesome
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.
Keep me updated!
Cool. Thank you!
🙏🙏🙏
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!
Love hearing it! Keep it up!
I have been looking for how to help my ankles from swelling. I believe these exercises will help. Thank you Jen
Thank you so much for this video ! I enjoyed it and Will be practicing these movements asap
You're so welcome! Thank you for watching!
Thank u dr jen. You are amezing
Thank you! You're amazing for watching!
Well done.
thanks!
Thanks for sharing 🤙🏾
Of course!
Perfect - haven't seen this before. It's what's stopping me from deep squat-ville. I shall begin this today - thanks!
Love to hear it, Alison. Let me know how this works out for you. You can do it!
Great content
Thank you for watching!
Thank you so much madam
Thank you for watching!
Fantastic presentation. Extremely extremely helpful. Well and thoughtfully prepared, flawlessly presented. And I’m feelin’ it! Thank you!
Glad you liked the video, Ron! Feel free to share with any loved ones!
@@docjenfit already started!
thanx a lot, youre a life saver!! just when i thought deep squats are not for me, you gave me a life line!!
Great Video, love it
Glad you enjoyed it
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.
Thank you for stopping by & great job! Feel free to share this with any friends or loved ones.
Excellent workout 💪☺️
More to come! Don't forget to subscribe! 💗
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.😍
I'm so glad this helped!!
Great thank you🙏
You’re welcome 😊
Merry Christmas 🎄!
Merry Christmas to you too!
Thank U Dr Jen Fit, this will help me with my squatting at gym. Tight in the knees & feet.
Yaaaayyy!! Great job, Raz!!! 💗
What a good idea 💡🎉
Thanks for the comment! Hope the video helped.
Great video.
Glad it was helpful!
Working on this every. Single. Day. Making measurable progress! 😀
Love hearing it! Keep up the great work!
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 :)
Thank you for this feedback! Glad this video has helped!
Thanks ❤🎉
You're welcome 😊
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🙂
Thank you so much for your feedback! And I appreciate you sharing it with your client :)
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 👍
Love to hear you're feeling some improvements, Stephen!
😊😮
Ty
Thank you!
Omg...this is an amazing video. Subbed AF!
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 :)
VERY GOOD.
Appreciate that!
Je suis très satisfait des 4 exercices .
Gracias
thank you .
Thank you for watching!
you are so fantastic..i really enjoy watching you doing this.......
Thank you for watching! Please feel free to share with any friends.
@@docjenfit I dont want thay my friends see you, i will be jealous 😀😀😀😀
Amazing 👏 video 👍
Thank you!
Thanks for sharing ,❤😊❤
You're so welcome!
Thank you Dr♥️♥️♥️♥️♥️
Of course! Thank you! :)
Thanks Doc did come across this type of exercising before good knowledge to put into my routine
Also you look healthy and solid structure
Appreciate that!
Thank you for this..just discovered your channel
Thanks! Welcome here! ☺️
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.
Yay glad you enjoyed it! Thanks for the comment
Thanks beautiful I learn a lot
Happy to help
This is a big problem for me and I find your approach to be unique and refreshing!
🙏🙏
Obrigada! ❤️❤️❤️
Thank you for watching!
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.
Of course! We also have a Foot/Ankle Plan on Jen Health if you need something consistently to follow: jen.health
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.
So glad this helps! We also have a video on Chondromalacia if you would like to check that one out!
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
I haven't been able to use the newel post since Clark fixed it.
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.
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! :)
Superb 😍
Appreciate you!!
That first stretch is also a great hip flexor stretch!
Right!!
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!
Thank you SO much for sharing this! I hope you're able to find time to get your movement on :)
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.
Hallelujah
amen
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!
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! :)
Why do I love her so much? Great at explaning, professional, cute. Thank you for sharing your knowledge and personality with us!
Awh thank you for this feedback! And thank you for your support!
Great mam.
Thanks!
thanks very clear. I never heard the explanation before of what the towel behind the knee did. Now I understand, I think
So glad it was helpful!
Just found your channel great information subbed ......
Awh I love to hear that, Portia! Feel free to look into any previous videos. So many different topics!
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!
Makes me so happy to hear my videos have helped! Thank you for watching!
Me encantó! Greetings fr9m Mexico
Hola! Gracias por ver el video!
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.
Amazing! Glad it was so helpful!
I definitely have to do this because I can’t get into a deep squat thanks so much ❤
Very common! Keep me updated on your progress!
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.
haha thanks for watching!
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!
Thank you so much for sharing with us! Keep us updated on your journey :)
Thanks for that very specific advice, DocJen: The towel and the stipulation that the stretch should be done daily for at least 2 - 3 minutes sound like they could work. I do lots of calisthenics and could never do the deep squat. I'll take your advice and hope to get back to you in a couple of weeks with a positive result.
Love this. Thanks for the feedback, David. Can't wait to hear how this worked for you.
How did it go?
@@kizzyjem Thanks for asking. I'm making progress, but I have to admit that I haven't been doing DocJen's exercise daily as I have quite a full daily programme of calisthenics. The exercise has taught me how tough the achilles tendon is and how much effort is needed to stretch it. I've begun timing myself with my phone stopwatch so I don't cut short and I also find that "springy" squats help to stretch. I'm not giving up and hope to post a positive result in a couple of months
TOP !!!
Thanks for watching this video!