I rarely comment, but thank you Tom from the bottom of my calf.

never knew why i was never able to squat properly - did the wall test and had horrific flexibility. Another silver lining for the covid quarantine.

Quarantine Day 42: fixing my ankles.

TIMESTAMPS: 00:00 - Intro 00:37 - Routine Overview 00:54 - Wall Test 02:08 - A1. Kit Laughin Stick Drill 03:16 - B1. Dynamic Calve Stretch 04:30 - C1. Weighted Dorsiflexion ERC 06:44 - Band Assisted 07:16 - Integrating Flexibility 07:41 - Heel Elevated Goblet Squat 08:40 - Routine Test & Results 09:13 - Close

3:17 this exercise released a tightness in my outer right ankle and has allowed me to walk properly for the first time in years. I have ankylosing spondylitis which affected my feet and knees . I can't thank you enough 🙌 you're an angel Tom

I love how clear cut and un-gimicey these videos are. Very refreshing for a fitness channel

“Start in a squat position” shiiit I can’t even do that haha

The first test helped me realize and locate exactly where the weakness in my ankle was. I'm going to implement these exercises into my daily routine. Thanks a lot, Tom.

I failed the test by a wide margin on my right side but passed with flying colors on my left side. After performing the exercises just once, I was able to pass it on the right side. Thank you for this will keep it up!

This video was so relevant to me! Been having stiffness with my ankles after a bad sprain over a year ago. This has helped my squat significantly

so, i tried these workouts, and they're damn effective! my first wall test was 9-10cm. after a couple of full routines, i got to 12cm :) made my squats waaay easier to do

This is good video... Except for the ankle distraction using a band. The band should be below the ankle and pulling downwards to help shift the talus bone backwards. What you had set up might strengthen your tibialis muscle but it won't open your ankle joint. In fact it would close it. Good video otherwise though. The stick release looks effective.

Finally, now i can become a slav

Thank you!! I’ve been lifting for over a year now and had no idea why my squat depth was so bad. Every other video is talking about hips, hips, hips. Finally I found your video and this is exactly my problem. Keep it up and thanks so much!

2:10 I can already feel the pain by just watching

It is amazing how much doing this routine one way through completely changed the way the muscles around my ankle engage. I was even able to do an elevated goblet squat without pain in the knee. The Bodyweight Warrior strikes again!!

Thank you Tom from this octogenarian who is trying to keep flexible and active after a stressful two years of neglecting fitness and flexibility. I appreciate the tutorials on correcting specific aspects, such as this one for ankles as part of the squat.

I'm so happy for have found your channel, since I have a muscular disease (Duchene syndrome ) that affect my flexibility among other things. Now I have the guidance to enhance those aspects of my body and health Thanks a lot Greetings from Nicaragua

The stick behind the knees drill!! OMG! What an awesome myofascial release for the calves! Love your channel Tom!

Needed this exact video, thank you, please upload more like it

Tom, this video, and the hip mobility video, are tremendous. You did a great job of providing practicable advice that are sure to provide marked improvement. I can't wait to integrate these. Thank you!

Great series! Especially for folks that are professional keyboard surfers. And a must-do for any rock climbers out there!

This really did help me! After doing these exercises- for ankles and hips, I could actually go all the way down into a full squat!! Thank you! I feel really stretched out. I will do these twice a week, as you suggest. Thank you! Looking forward to a part 2!!

Fantastic routine. The broom-handle feels tough at first!

This addresses the cause of a lot of the issues I’ve been noticing. Foot pain, a lot of ankle stiffness, knee cracking etc. Thank you.

this is amazing thank you! I could never do the squat and nobody could ever tell why... I did the wall test and my knee was soooo far... thank you for thsi!

what a fantastic, simple, but effective routine! It’s a personal goal of mine to get deeper in my squats, but I could never find a video which focused completely on the ankle (which was my problem area!) so thank you so much, I’ll forsure be incorporating this into my routine weekly! 😊

I just finished doing these exercises for the first time ever and I definitely noticed a visible improvement in my ankles! I took before and after photos and was blown away. Thanks! This video really helped!

“a full, _in depth_ series” I see what you did there… On a serious note, I’ve always struggled with squats because there’s a lot of pressure on my lower back since I need to lean my chest way forward to compensate for a lack of ankle mobility. I’m very excited to try these exercises and even more excited for the results!

I can't squat for 28 years of my life, and now I feel like I have hope.

Thank-you so much for making this. A lot of ankle flexibility/mobility routines I have saw usually just consist of stretching and bending the ankles in different positions - which doesn't do much for me at all - if anything it can make the area feel sore. This however, incorporates so many different elements and includes the calf muscle and hamstrings which have a huge impact on foot mobility. I'm so happy I have found a routine that covers everything, I'm going to start doing this at least twice a week and work towards that full squat. Every-time I try to squat I fall back like an idiot, unless I have my heels raised.

After watching your videos and stretching for the past month I can finally do back squats and not lose my balance. I can now do leg days property without being limited to goblet squats etc, Thank you so much!

I paused after the Wall test because I could tell that I didn't have to focus so much on my ankle flexibility. Thank you so much for the way you present the information in this video. The honesty and more importantly the objectivity is what made me subscribe.

Honestly this is fantastic! I'm about to go into the military and I have been soooo worried about my ankles popping up whenever I do squats. I've been doing this for a few days and i'm already able to squat a little deeper without getting all cat-footed! Thank you so much!

As usual, so great! With just the broom handle I increased my mobility so much! I really appreciate your videos 👍 Thanks to your sister, too

This routine is the best one I found to address stiffness in my right ankle due to surgery on it years ago. My physical therapist said that the talus was not being properly engaged and that I would experience a sort of click when it started to work again. I feel that your routine is getting me to where I want to be. Thanks!

I have a sprained ankle at the moment but am looking forward to doing this once it is healed. What appeals is that the exercises are simple and readily doable wherever you are.

Thank you! I need to improve my ankle flexibility for swimming. I cannot believe how much one session of this routine helped!

Thank you man....this was the video i have been looking from 2 years...finally it was in my suggestion list. I am suffering from this ...its been so long...i always fall backward while doing squats. Finally i will be exercising this... Thank u man...Thank u sooo much....finally someone understood the real problem. LOVE FROM INDIA 🇮🇳🇮🇳🖤🖤

Holy moly dude this is INSANE!!! I can finally squat after doing this for just 2 weeks.

I couldn’t duck down from low range mobility , followed this video once . Tried squatting , it worked a few times before the soreness failed me . My god , thank you so much !!!

Between Bicep Femoris Tendon issues and shit ankle mobility, Squats have been a bastard. Thanks my friend for helping to fix half of my issues.

The broom stick on my calves was very painful, but made an immediate difference. Thank you 😊

I really like how thoroughly you explained everything. Excited for this series. :)

ive really been needing the results-based simplicity of such a routine. thank you! im gonna work this on.

Perfecto. Needed this. What I can say is I've never been a fan of the wall test as the evaluation. It all hit home when another 'tuber (forget channel, may come back to link) showed that the best test is simply trying to get into the end range pistol squat position, from floor or assisted, however. No strength, just flexibility. If you can't balance bc your shin is too vertical, you got stiff ankles.

Here is one that works ridiculously well for me. Take a rolling pin (with handles). Sit on the edge of your bed, and roll across the part of the ankle which attaches to your heel. Try not to flex your ankle. Remain relaxed. Use more pressure. I did this almost every day for several years, and it’s helped me greatly.

Thanks for talking about the ankle. No one ever covered this area before.

This is still one of the best and most effective ankle mobility videos out there. Thank you

Been trying to sit in a squat for a while now and never quite got low enough. Thought it was and issue with my hamstring but I saw this video, tried it out and immediately I almost in a full sitting position with my squat. Thank you, this has been really helpful. Your hamstring video is next for me. I'm still really tight there and will be working my way up. 💖🔥🔥

Efficient, easy to follow, you can see the results immediately and perfectly explained. Thank you again

Best video I've seen for correcting my problems with the squat. I would have never guessed the problems with my squat form were due to a lack of flexibilities in my ankles. I thought it was cause I have a 62 inch belly. When I do the wall test, my knees don't go past my toes without my heels going off the ground. Been working out hard for the last 3 weeks (14 times in the last 18 days) and because of this video, I've decided to start my squat progress over completely until I can get my form correct. Thanks for the great video Tom!

I am pretty much a folded Lawn Chair while squatting with wide stance, anything to allow myself to go lower... Well I tried the wall test and I can barely get my knee past my toes! Ankle flexibility and ATP exercises have been my two discoveries this year that I think will change my mobility and physical health for the rest of my life!

I’m going to try this , I have sprained my ankle and it was never the same after that , I have been doing yoga and some poses hurt when I’m on my ankle

Thank you so much! Ankle flexibility has been a nagging issue! Alas, there is hope!

Fantastic! This will help me with my equitation! I've needed something like this for years!

Thanks Tom, I cannot deep squat and I know why now and what do about it. Keep up your excellent work!

Great video! I always just assumed I couldn't do squats due to hip inflexibility, but actually, after watching this series, I realized my hips and shoulders (and one ankle) seem to be fine. One ankle on the other hand (which I've broken twice) can barely stretch at all. At least now I can pinpoint what I need to work on.

Make sure to note on the banded version, that the band is not above the ankle but ON the Talus bone. (right at the angle where the ankle bends)

I’ve never ever been flexible, but I’m gonna start doing these exercises and see how it helps. Thank you!

I finally figured it was tight Ankles not Hip flexors. This is exactly what I needed

That was much less complicated than others I've watched - so will impliment tomorrow. Also like the "sister" touch. Thanks so much for sharing. p

When I saw this video pop up this morning I immediately put down my spoon and began to embrace the suck. I have always had terrible ankle mobility and have tried to improve it for some time. This routine is the best I've found yet. Thank you so much for putting this together. Your videos always inspire me to improve my performance. 😁👍

It’s only today I realized my ankle mobility is beyond horrendous. Doing the mobility test against the wall, I can barely get my knee to be not perpendicular to my foot. The weirdest part? I am literally 14 years old! I’m not fat, and I exercise adequately. Two years ago, every single time I would run in a game or for PE I would be in horrible ankle pains the rest of the day, I could barely walk down the stairs, Thankfully I don’t experience that anymore (no clue why it stopped, probably increased fitness). Anyways wish me luck boys… I hope someone sees this.

Exactly what I need! I've been trying to do Ido Portal's 30-day squat challenge, but it hasn't been going well. Looking forward to rest of the series.

Just shed a tear watching this part 0:52

I had bilateral severely clubbed feet at birth and the corrective surgery at age 4 that cut my Achilles tendons, took 2 bone grafts from my shin, inserted them in each ankle and reconnected my Achilles tendons longer than before left me with extremely limited ankle flexibility and reduced flexibility in general in my lower limbs too. I love this exercise / stretch and do it daily!

This really works! My dorsiflexion is garbage after and old injury - this routine helped immediately. Thanks!

Tom, this is exactly what I have started to work on. I will incorporate these exercises into my routine. Thank you!

I have never seen the deep tissue done on the knees with a dowel before. So simple, and so effective. I was able to identify several tight spots instantly. This is helping tremendously with my shins as well (running has been tough on them). Thank you!

Wow this is my 4th lightbulb moment Tom Merrick video your stuff is amazing!

I'm asian and I can't do asian squat. Now I know why I couldn't do it. 😅

Thank you Tom, very good advice in this video. One thing that I think is not the best with your content is that you are so flexible that is often hard to get a sense of how difficult an exercise is supposed to be or how well I am doing. It's not a big deal and I really can't fault you for being in great shape, but it is nice to see the same exercises performed by someone else, so please give a big thank you to your sister for participating.

Excellent video. Thanks dude! Been looking into increasing ankle flexibility over the last week or so, so this video was pretty perfectly timed for me 👍🏽

Thank you so much. I've been trying to find a few videos to work on my right ankle/entire foot because its affecting my entire right leg.

I've always had some serious and frustrating problems with my ankles and calves. This is a god send. Thanks for the video and sharing the in depth techniques. Looking forward to making these an every day practice and getting back into running again.

Thank u! Exactly what I was looking for. Ur a fantastic instructor! Happy new year.

Great content and delivery Tom. I have had very tight calves all my life and this is helping me reaching the dorsiflexion I need to properly us the full range of my ski boots and avoid the overexertion of the Achilles’ tendon, so thank you for showing me the way forward. Fred

Didn't realize how tight my ankles were. Great explanation! Thank you.

Fanatstic video. I am gaining knowledge about how to do pistol squats and have realised so much about my ankle mobility. Thanks for a fantastic video. Will include all of these drills.

Appreciate this upload... looking for an ankle flexibility routine for about 2 weeks now... having some difficulty sitting back on my heels... I think your most recent upload is what I need to achieve this goal. Thanks 🙏

Heya! I broke my both ankles 1,5 years ago and now they are really stiff and tight 😅 Now I found your channel and I'm really excited to start this routine! 😊

Great! I always have trouble while doing pistol squats.

man.. You're better than my physiotherapist, these exercises are great!

Tom, thank you so much. I have a plate and a rod in my left leg, I also lost soft tissue in my leg due to Necrotizing fasciitis which damaged some of my ligaments. I didn't think it would be possible to improve my mobility in my left ankle but after trying the dynamic calve stretch I immediately saw an improvement. My left knee for the first was able to (just) touch the wall.

”Embrace the suck” - This is my favorite phrase, an update on no pain no gain.

Loving all these videos Tom having recently found your channel. At 43 years old I’m starting to get my fitness back doing callisthenics and my flexibility isn’t what it once was 😉

Breaking the routine down like this is very good. I will try it.😊

You are the best on KZfaq Tom. Thanks so much for sharing your wisdom.

This is such a game changer. You are such an amazing teacher! Thank you!

4:16 Tell me his foot doesn't look like that squirrel thing's face from Ice Age.

I appreciate your input and knowledge of this topic.

Good stuff man ive been having left hip tightness and I think its been down to the lack of range of motion in my left ankle as I broke it playing basketball 10 years ago im gonna give these drills ago Thanks.

This help me a lot on my inline skate warm up routine. Thank you very much! You are awesome! 🙌

I’ve had a history severe ankle injuries. From falls, soccer, whatever. I have weak ankle ligaments and a benign vestibular. So I have a very tight calves. Especially the right. I can’t wait to see how this helps. Just watching my calf was letting how much it wants to do this protocol! I’ll be sure to report back. I’m looking forward to improving my squat range!

this will probably FINALLY save my squats!!! Also, everyone in the comments seems to love you so much, so that HAS to mean good things! Just subscribed :)

tom u r the go to for stretching and mobility

Thanks Merrick! very good video and explanation. I am already getting results.

Been having issues getting my fitness back after healing from a back injury. The last few days I've already gained flexibility and broken down scar tissue in my calfs after watching your advice. Thanks

Well damn, I knew my squat was lacking but I didnt realize why. When I tried the ankle test, i had absolutely no problems in my right ankle, but my left ankle was severely lacking, barely been able to flex it beyond my toes. This made me think back to when I fractured my left fibula, probably has to do with that.