Ankle mobility is essential for squatting, landing, cutting, and performing split squats effectively. But limited mobility often gets blamed on calf tightness—when in reality, it’s usually a coordination issue across the lower body.

What Really Drives Ankle Mobility

True ankle mobility relies on controlled pronation at the foot, internal rotation of the tibia, and hip internal rotation. When these movements are limited—often due to a pelvis that’s shifted too far forward—compensations show up throughout the body like flared ribs, extended knees, twisted posture, and blocked ankle flexion.

Stretching the calves may feel good, but it doesn’t solve the root problem.

Two Smart Ways to Improve It

1. Ramp-Supported Cable Chop
Shifts weight back to the heel, opens the backside of the hip, and reinforces internal rotation from the foot to the hip.

2. Low Cable Heels-Elevated Split Squat 
Builds strength and mobility together by loading the lead leg through internal rotation and controlled pronation.

The Bottom Line

Ankle mobility is about more than one joint—it’s a full-chain movement pattern. Fixing it requires addressing coordination between the foot, shin, and hip.

If you want a full training program that improves strength, mobility, and movement quality at the same time, check out my Rebuild Blueprint—built for people in pain, post-rehab, or ready to train smart and stay resilient.