Improve Deep Squats with Ankle Dorsiflexion Exercises

Рет қаралды 1,024,382

Күн бұрын

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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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Пікірлер: 542

@rontiemens2553 Жыл бұрын

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 Жыл бұрын

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

@KhalideCherkawi 6 ай бұрын

@@docjenfit واو عليك

@KhalideCherkawi 6 ай бұрын

@@docjenfit 🥰❤❤❤❤❤

@MrOvidiuNelu 5 ай бұрын

Pune traducerea

@laurahamilton6528 Ай бұрын

❤

@davidherron3136 2 жыл бұрын

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

@MICHAELPHILIPSINC 3 жыл бұрын

Thank you Doc Jen. Just what I needed.

@docjenfit 3 жыл бұрын

Happy to help!

@elsarodney6670 2 жыл бұрын

Perfect 👌🏽💥 great content, lovely personality ✨

@oldtimeoutlaw 4 ай бұрын

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

@docjenfit 3 ай бұрын

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

@richardhanechak2177 6 ай бұрын

Very thorough explanation and movements. Thank you.

@docjenfit 6 ай бұрын

Thank you for the feedback!

@glynhannaford7332 2 жыл бұрын

Great instructional video, thank you. 😊

@docjenfit 2 жыл бұрын

Glad it was helpful!

@ispsend6127 Жыл бұрын

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

@docjenfit Жыл бұрын

Glad you love it!! Thank you!

@jeffgovender6087 6 ай бұрын

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

@docjenfit 6 ай бұрын

You're very welcome!

@_wie_nik_ Жыл бұрын

That was crazy well taught and informative !

@docjenfit Жыл бұрын

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

@jemag 3 жыл бұрын

Great tips!

@docjenfit 3 жыл бұрын

Glad you like them!

@rudimerm7686 6 ай бұрын

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

@docjenfit 6 ай бұрын

Glad it helps!

@jeffkukkee 2 жыл бұрын

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 2 жыл бұрын

Thank you for watching! Hopefully this helps some!!

@tylerallyn1117 3 жыл бұрын

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

@docjenfit 3 жыл бұрын

Sooo happy you enjoyed it!

@juliecoates7435 5 ай бұрын

Thank you working on it!

@docjenfit 5 ай бұрын

Yes! Tell us how it goes!

@crystalmarks7185 7 ай бұрын

Awesome! Thank you!

@docjenfit 6 ай бұрын

Thank YOUU!

@rickmuha4278 7 ай бұрын

Great exercises! Thanks

@docjenfit 7 ай бұрын

Glad you like them! Thanks for watching

@MikeRacso 2 жыл бұрын

Thank you docjenfit

@docjenfit 2 жыл бұрын

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

@VadimasUa 6 ай бұрын

Thank you, well done!

@docjenfit 6 ай бұрын

Thank you for watching!

@traderflex 2 жыл бұрын

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 2 жыл бұрын

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

@jennysok8320 4 ай бұрын

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

@docjenfit 4 ай бұрын

So glad it was helpful!

@ganeshvicharefoodblog7817 7 ай бұрын

Great work

@docjenfit 6 ай бұрын

Thanks for watching!

@sharjeelbutt1146 3 жыл бұрын

Thank you doc Jen 🙏🙏

@docjenfit 3 жыл бұрын

Thank YOU!

@lindanagle7504 3 ай бұрын

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

@docjenfit 3 ай бұрын

It is! Practice makes perfect.

@sleddog8 2 жыл бұрын

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

@docjenfit 2 жыл бұрын

Sooo glad we could help!!! 💗

@SergeY-cg9dp 2 жыл бұрын

It's actually very good advices Thank You.

@docjenfit 2 жыл бұрын

Thank you for watching!

@YourMilkAndHoney 3 ай бұрын

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

@docjenfit 2 ай бұрын

You're so welcome! Thank you for watching!

@tomacontrolreclamatucuerpo9505 Жыл бұрын

Great Video, love it

@docjenfit Жыл бұрын

Glad you enjoyed it

@CanhNguyen-kh5qx 5 ай бұрын

Thank you so much

@docjenfit 5 ай бұрын

You're most welcome!

@anjnagupta7468 2 жыл бұрын

Loved your video. Cannot wait to try. Thanks

@docjenfit 2 жыл бұрын

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

@amoltofi1 Жыл бұрын

How it goes ??

@honorous4840 2 жыл бұрын

Cool. Thank you!

@docjenfit 2 жыл бұрын

🙏🙏🙏

@sfrichy 2 жыл бұрын

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

@docjenfit 2 жыл бұрын

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 :)

@thomasvarghese4977 6 ай бұрын

Good message 👍Thanks

@docjenfit 6 ай бұрын

Glad it helped you out!

@VlogVibes 2 жыл бұрын

Solid. Practical. Accessible. Well done 👍

@docjenfit Жыл бұрын

Appreciate it!

@endthedrugwartoday 2 жыл бұрын

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 жыл бұрын

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

@mohamedmagdyelsayed6030 Жыл бұрын

Thanks for sharing 🤙🏾

@docjenfit Жыл бұрын

Of course!

@universeusa 8 ай бұрын

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

@docjenfit 8 ай бұрын

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

@youbfit2 Жыл бұрын

Well done.

@docjenfit Жыл бұрын

thanks!

@martysafaie 11 күн бұрын

That was very helpful, thank you😀

@docjenfit 5 күн бұрын

Glad it was helpful!

@raymondbennettjr.8845 7 ай бұрын

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 ай бұрын

Thank you so much for your support!

@raymondbennettjr.8845 6 ай бұрын

@@docjenfit no prob I appreciate the knowledge

@raymondbennettjr.8845 6 ай бұрын

Have a great day continue to inspire queen

@csscott9803 2 жыл бұрын

Excellent workout 💪☺️

@docjenfit 2 жыл бұрын

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

@razrasmos1033 2 жыл бұрын

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

@docjenfit 2 жыл бұрын

Yaaaayyy!! Great job, Raz!!! 💗

@TonyTheSharkBaloney 7 ай бұрын

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

@docjenfit 6 ай бұрын

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

@johnfitbyfaithnet 4 ай бұрын

Same!

@alisonburgess345 2 жыл бұрын

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

@docjenfit 2 жыл бұрын

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

@arunmanju15332369k Жыл бұрын

Thank u dr jen. You are amezing

@docjenfit Жыл бұрын

Thank you! You're amazing for watching!

@abhishektodmal1914 Жыл бұрын

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 Жыл бұрын

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

@zahidkhan04 3 ай бұрын

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 3 ай бұрын

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

@nalakirkwood4425 2 жыл бұрын

Great thank you🙏

@docjenfit Жыл бұрын

You’re welcome 😊

@raphaeldominica5861 7 ай бұрын

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

@docjenfit 7 ай бұрын

Thank you for watching!

@hbrown6563 3 ай бұрын

Thank you so much, doctor.

@docjenfit 2 ай бұрын

Most welcome! Thank you for watching!

@wandasworldhaircarejourney5788 6 ай бұрын

Great content

@docjenfit 6 ай бұрын

Thank you for watching!

@whomadethatsaltysoup 4 ай бұрын

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 ай бұрын

Yay glad you enjoyed it! Thanks for the comment

@rontiemens2553 Жыл бұрын

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

@docjenfit Жыл бұрын

Love hearing it! Keep up the great work!

@patworley9331 Ай бұрын

Great video.

@docjenfit Ай бұрын

Glad it was helpful!

@patrickwhitehead7567 Жыл бұрын

@docjenfit Жыл бұрын

Thank you!

@joshuakelly997 2 жыл бұрын

Awesome

@ahmeddangor4490 2 жыл бұрын

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 Жыл бұрын

Appreciate that!

@ivanipereiradasilva9128 Жыл бұрын

VERY GOOD.

@docjenfit Жыл бұрын

Appreciate that!

@wealthychef Жыл бұрын

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

@docjenfit Жыл бұрын

🙏🙏

@simplici-tstemple4567 2 жыл бұрын

Thank you for this..just discovered your channel

@docjenfit Жыл бұрын

Thanks! Welcome here! ☺️

@flaviamurillo3649 3 ай бұрын

What a good idea 💡🎉

@docjenfit 3 ай бұрын

Thanks for the comment! Hope the video helped.

@user-em2nc2gv7k 5 ай бұрын

Thanks ❤🎉

@docjenfit 5 ай бұрын

You're welcome 😊

@HeroicCoachDan Жыл бұрын

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 Жыл бұрын

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

@rontiemens2553 Жыл бұрын

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

@docjenfit Жыл бұрын

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

@rontiemens2553 Жыл бұрын

@@docjenfit already started!

@chriscoughlan5221 Жыл бұрын

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

@charlsiepecoraro 5 ай бұрын

Merry Christmas 🎄!

@docjenfit 5 ай бұрын

Merry Christmas to you too!

@romanyimesgen6136 Ай бұрын

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 19 күн бұрын

I'm so glad this helped!!

@strongsyedaa7378 7 ай бұрын

Amazing 👏 video 👍

@docjenfit 7 ай бұрын

Thank you!

@robynmann33 8 ай бұрын

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 ай бұрын

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

@MD-ym5jm Жыл бұрын

Thanks beautiful I learn a lot

@docjenfit Жыл бұрын

Happy to help

@portiasnyder1812 2 жыл бұрын

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

@docjenfit 2 жыл бұрын

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

@aloysiusudayasuriyan1013 Жыл бұрын

Superb 😍

@docjenfit Жыл бұрын

Appreciate you!!

@CDeeez94 2 жыл бұрын

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 жыл бұрын

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

@vijaydadhich9031 6 ай бұрын

😊😮

@Limvolikce Жыл бұрын

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

@docjenfit Жыл бұрын

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

@Limvolikce Жыл бұрын

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

@Ice-Fall 4 ай бұрын

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

@docjenfit 4 ай бұрын

yes!

@khbks1109 Жыл бұрын

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

@docjenfit Жыл бұрын

So glad it was helpful!

@tpoberoi3831 Жыл бұрын

Great mam.

@docjenfit Жыл бұрын

Thanks!

@jayp8798 4 ай бұрын

Thanks for sharing ,❤😊❤

@docjenfit 3 ай бұрын

You're so welcome!

@scottv6726 4 ай бұрын

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 ай бұрын

Amazing! Glad it was so helpful!

@JenB.188 3 ай бұрын

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 ай бұрын

Keep me updated!

@hussainmohammad2244 Ай бұрын

Thank you so much madam

@docjenfit 24 күн бұрын

Thank you for watching!

@kimyoung3484 Жыл бұрын

Thank you Dr♥️♥️♥️♥️♥️

@docjenfit Жыл бұрын

Of course! Thank you! :)

@andreavin3674 3 жыл бұрын

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.

@jennifershanks453 4 ай бұрын

That first stretch is also a great hip flexor stretch!

@docjenfit 4 ай бұрын

Right!!

@steveess20 2 жыл бұрын

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 жыл бұрын

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

@alfredromero4784 2 жыл бұрын

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 Жыл бұрын

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

@Adriana8n87R 6 ай бұрын

Obrigada! ❤️❤️❤️

@docjenfit 6 ай бұрын

Thank you for watching!

@Mrcherrardcohen 5 ай бұрын

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

@docjenfit 4 ай бұрын

Glad you liked it! :)

@johnfitbyfaithnet 4 ай бұрын

Agreed!

@MindoverMatter407 3 ай бұрын

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

@docjenfit 3 ай бұрын

Thnks for the comment. Hopefully this video helped you!

@mspeaches1977 6 ай бұрын

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

@docjenfit 6 ай бұрын

Very common! Keep me updated on your progress!

@kratanicverses4805 5 ай бұрын

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 ай бұрын

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

@rickb9348 Жыл бұрын

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 Жыл бұрын

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

@michaelgatten 4 ай бұрын

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 ай бұрын

haha thanks for watching!

@JennWatson 7 ай бұрын

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 ай бұрын

haha yay! Thank you for watching!

@albertobalmori2042 2 ай бұрын

Me encantó! Greetings fr9m Mexico

@docjenfit 2 ай бұрын

Hola! Gracias por ver el video!

@kage15 Жыл бұрын

Great video! I want to say thank you! This is the first time I have been able to get activation in my right heel and ankle area!! If you are not coordinated enough yet or able to do the duck walk yet is there a different exercise to help or is there a modified version that I could do so I may build up to the duck walk? Thanks!

@docjenfit Жыл бұрын

You can always work at your pace or even hold something for stability.

@mr.timjohnston546 2 жыл бұрын

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 Жыл бұрын

Thanks!!

@zandrethegiant Жыл бұрын

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 Жыл бұрын

Love hearing it! Keep it up!

@karenbailey7642 6 ай бұрын

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

@kristineklassen1315 28 күн бұрын

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

@docjenfit 24 күн бұрын

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

@peterschmitt5269 Ай бұрын

Thank you for that Video! Are there reasons not to do a deep squat, e.g. problems with the hip joints? Thanks

@docjenfit 19 күн бұрын

Honestly I think hip or knee problems are a good reason to start working more on getting into deep squats. Deep squatting is a very functional movement that we want to be able to continue to do throughout life. So working on our hip, knee, or ankle restrictions are vital so we can stay functional.

@davidnorman6348 2 жыл бұрын

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.

@docjenfit 2 жыл бұрын

Love this. Thanks for the feedback, David. Can't wait to hear how this worked for you.

@kizzyjem Жыл бұрын

How did it go?

@davidnorman6348 Жыл бұрын

@@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

@back-seat-driver1355 2 жыл бұрын

Nice! Obviously a real physiotherapist with knowledge and experience! thanks for the clear and short intro ( in contrast to all those boring long intros on most youtube videos)

@docjenfit 2 жыл бұрын

Thank you for your feedback!