Improve Deep Squats with Ankle Dorsiflexion Exercises

[@rontiemens2553]

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]

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

[@KhalideCherkawi]

@@docjenfit واو عليك

[@KhalideCherkawi]

@@docjenfit 🥰❤❤❤❤❤

[@MrOvidiuNelu]

Pune traducerea

[@laurahamilton6528]

❤

[@ispsend6127]

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

[@docjenfit]

Glad you love it!! Thank you!

[@Ice-Fall]

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

[@docjenfit]

yes!

[@robynmann33]

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]

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

[@JenB.188]

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]

Keep me updated!

[@CDeeez94]

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]

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

[@vijaydadhich9031]

😊😮

[@MindoverMatter407]

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

[@docjenfit]

Thnks for the comment. Hopefully this video helped you!

[@pamelatiblier5081]

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]

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

[@zandrethegiant]

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]

Love hearing it! Keep it up!

[@karenbailey7642]

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

[@michaelgatten]

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]

haha thanks for watching!

[@sleddog8]

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

[@docjenfit]

Sooo glad we could help!!! 💗

[@Mrcherrardcohen]

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

[@docjenfit]

Glad you liked it! :)

[@johnfitbyfaithnet]

Agreed!

[@alisonburgess345]

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

[@docjenfit]

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

[@JennWatson]

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

[@docjenfit]

haha yay! Thank you for watching!

[@toriwolf5978]

I’m just learning how to do the Asian squat without falling backwards lol

[@JennWatson]

@@toriwolf5978 At first it's helpful if you can hold on to a doorknob as you go down or put a low stool behind you and just lower to the seat Good luck!

[@marieday2939]

I've been trying to get back to a full squat and nothing else was helping. Your exercises and clear description was exactly what I needed. I have a tight Achilles and didn't know it. I will be doing these to get my squat back. Thanks so much Dr. Jen!!

[@docjenfit]

I'm so happy to hear this. Thanks for sharing!

[@whomadethatsaltysoup]

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]

Yay glad you enjoyed it! Thanks for the comment

[@wealthychef]

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

[@docjenfit]

🙏🙏

[@romanyimesgen6136]

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]

I'm so glad this helped!!

[@oldtimeoutlaw]

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

[@docjenfit]

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

[@tanksouth]

Tomorrow tomorrow I love you tomorrow….

[@rickb9348]

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]

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

[@rontiemens2553]

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

[@docjenfit]

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

[@rontiemens2553]

@@docjenfit already started!

[@chriscoughlan5221]

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

[@susankimani9220]

That's a great tutorial thank you. Currently working on 10-minutes deep squate as part of "75 Hard" as I started counting this video showed up, I'm not complaining. New subbie x

[@docjenfit]

Thank you so much for that support! I'm glad you liked it.

[@abhishektodmal1914]

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]

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

[@scottv6726]

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]

Amazing! Glad it was so helpful!

[@jeffkukkee]

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]

Thank you for watching! Hopefully this helps some!!

[@davidjones4600]

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]

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! :)

[@steveess20]

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]

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

[@alfredromero4784]

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]

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

[@davidnorman6348]

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]

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

[@kizzyjem]

How did it go?

[@davidnorman6348]

@@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

[@TonyTheSharkBaloney]

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

[@docjenfit]

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

[@johnfitbyfaithnet]

Same!

[@rudimerm7686]

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

[@docjenfit]

Glad it helps!

[@ensignj3242]

Finally, I find help that might work for me. I tried the first move but I couldnt make it for a full 2 minutes. I did 1 minute twice. I’m going to try your method. I’m 69 yr old woman. I can squat but I have to hold on to something or Ill fall over.

[@docjenfit]

This is incredible! It's great to go at your own pace! Thank you for stopping by and sharing your experience.

[@zahidkhan04]

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]

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

[@LucidDreamer54321]

A good video for people who don't know squat.

[@docjenfit]

Haha I see what you did there...

[@raymondbennettjr.8845]

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

[@docjenfit]

Thank you so much for your support!

[@raymondbennettjr.8845]

@@docjenfit no prob I appreciate the knowledge

[@raymondbennettjr.8845]

Have a great day continue to inspire queen

[@rontiemens2553]

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

[@docjenfit]

Love hearing it! Keep up the great work!

[@Stoney192]

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]

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! :)

[@davidherron3136]

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

[@traderflex]

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]

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

[@jennifershanks453]

That first stretch is also a great hip flexor stretch!

[@docjenfit]

Right!!

[@jeffgovender6087]

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

[@docjenfit]

You're very welcome!

[@andreavin3674]

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.

[@_wie_nik_]

That was crazy well taught and informative !

[@docjenfit]

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

[@jk3266]

Excellent teaching ❤

[@docjenfit]

Glad you think so!

[@junioralexanderfal]

Great Video. I get a lot of pain in my feet. I am obese and I recently started jogging. A very slow jog I must say. At first it was really hard but gradually I am starting to feel more active and energetic. Just now I get that pain in my feet. I will try this and see if it helps.

[@Illanoris]

If you are obese, running may be dangerous for your joints. Try walking fast? I did it like this and it helped with joints and feet pain.

[@docjenfit]

So glad you are trying this out! Love to hear you are continuing to get more active. Continue to pay attention to what your body is telling you! We have a Foot and Ankle plan that could help you continue to explore your foot strength and mobility in the Jen Health platform! jen.health

[@docjenfit]

Good to pay attention to but you can always progress into running safely at any body size! Just about making sure the body adapts properly!

[@junioralexanderfal]

@@docjenfit Thanks much. Yes I do take it in slow progression. I can walk for miles..... My have gotten accustomed to walking long distances. But just to Jog 25 Feet was a very hard challenge. I am doing about 3/4 mile now and feeling a lot more active, fit and overall better now than when I started.

[@docjenfit]

Amazing to hear that!

[@YourMilkAndHoney]

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

[@docjenfit]

You're so welcome! Thank you for watching!

[@universeusa]

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

[@docjenfit]

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

[@SoCalDoll]

Instant subscribe. Thank you for this video! 😊

[@docjenfit]

I'm so glad it helped!

[@kratanicverses4805]

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]

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

[@lindanagle7504]

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

[@docjenfit]

It is! Practice makes perfect.

[@raphaeldominica5861]

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

[@docjenfit]

Thank you for watching!

[@hussainmohammad2244]

Thank you so much madam

[@docjenfit]

Thank you for watching!

[@richardhanechak2177]

Very thorough explanation and movements. Thank you.

[@docjenfit]

Thank you for the feedback!

[@VlogVibes]

Solid. Practical. Accessible. Well done 👍

[@docjenfit]

Appreciate it!

[@tiwantiwaabibiman2603]

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]

Nice!

[@juliecoates7435]

Thank you working on it!

[@docjenfit]

Yes! Tell us how it goes!

[@razrasmos1033]

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

[@docjenfit]

Yaaaayyy!! Great job, Raz!!! 💗

[@khbks1109]

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

[@docjenfit]

So glad it was helpful!

[@hbrown6563]

Thank you so much, doctor.

[@docjenfit]

Most welcome! Thank you for watching!

[@anjnagupta7468]

Loved your video. Cannot wait to try. Thanks

[@docjenfit]

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

[@amoltofi1]

How it goes ??

[@HeroicCoachDan]

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]

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

[@Limvolikce]

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

[@docjenfit]

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

[@Limvolikce]

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

[@kristineklassen1315]

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

[@docjenfit]

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

[@VadimasUa]

Thank you, well done!

[@docjenfit]

Thank you for watching!

[@elsarodney6670]

Perfect 👌🏽💥 great content, lovely personality ✨

[@endthedrugwartoday]

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]

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

[@martysafaie]

That was very helpful, thank you😀

[@docjenfit]

Glad it was helpful!

[@crystalmarks7185]

Awesome! Thank you!

[@docjenfit]

Thank YOUU!

[@back-seat-driver1355]

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]

Thank you for your feedback!

[@thomasvarghese4977]

Good message 👍Thanks

[@docjenfit]

Glad it helped you out!

[@sporti7867]

Hello, thank you for these great exercises! Unfortunately the transcript does not match the spoken text. Can this be corrected please_ I speak German and would be happy to be able to read the text slowly and follow along!

[@docjenfit]

Hi thank you for reaching out. Unfortunately, the captions are something that KZbin generates, so we are unable to make changes to that.

[@mikereut6088]

Omg that stretch is excellent ....good video....I did martial arts and I start to lift weights and my body is super tight not happy ...my tendons and ligaments are suffering.

[@docjenfit]

I'm so glad you liked it! Feel free to check out any of my other videos :)

[@mikereut6088]

I will ...I need to do a more advanced stretching after I saw ur video u made my day ....very educational

[@mikereut6088]

U r the best the way u explain it .

[@rickmuha4278]

Great exercises! Thanks

[@docjenfit]

Glad you like them! Thanks for watching

[@Nusisu]

Would you recommend a warm up before getting into these stretches or are they things we should be able to do without?

[@docjenfit]

You can never go wrong with an extra warm up if you think your body could use it!

[@charlsiepecoraro]

Merry Christmas 🎄!

[@docjenfit]

Merry Christmas to you too!

[@jennysok8320]

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

[@docjenfit]

So glad it was helpful!

[@MICHAELPHILIPSINC]

Thank you Doc Jen. Just what I needed.

[@docjenfit]

Happy to help!

[@hp6890]

We have solved all our problems in the world!!! From now on we will be free to flex our muscles... a truly human problem from the top down. Gentlemen, we need mental flexibility and everything will come by itself

[@docjenfit]

Thanks so much for the comment!

[@tylerallyn1117]

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

[@docjenfit]

Sooo happy you enjoyed it!

[@glynhannaford7332]

Great instructional video, thank you. 😊

[@docjenfit]

Glad it was helpful!

[@mspeaches1977]

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

[@docjenfit]

Very common! Keep me updated on your progress!

[@arunmanju15332369k]

Thank u dr jen. You are amezing

[@docjenfit]

Thank you! You're amazing for watching!

[@smallsmallful]

It’s a substitute for sled whr you can put a lot of force onto ur ankles. 💪🏻

[@docjenfit]

Thank you for watching!

[@Videos.company]

I started already with one minute a day and will increase it slowly

[@docjenfit]

Nice job! Keep us updated!

[@JohnMcDade-bz3kb]

Hi Dr Jen Fit, I am 77 years of age and reasonably fit but have had 2 hip replacements and a knee replacement. Should I modify these exercises. I play golf frequently and never need to miiss a game, so reasonablt fit. Your advice please? John

[@docjenfit]

It’s always ok to modify exercises based on how you’re feeling.

[@ahmeddangor4490]

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]

Appreciate that!

[@asapusrinivas]

Hi thank you for helping me do deep squat. How many duck walks I have to do daily?

[@docjenfit]

Try starting with 15-20 seconds see how that feels. If that's ok, try 2-3 sets, then try longer the next time. It will always depend on how your body feels.

[@fims3649]

What a good idea 💡🎉

[@docjenfit]

Thanks for the comment! Hope the video helped.

[@trents.b6903]

Life saver aka ankle saver!

[@docjenfit]

Woohoo!

[@MD-ym5jm]

Thanks beautiful I learn a lot

[@docjenfit]

Happy to help

[@lafamillecarrington]

I'm interested in what the pad behind the knee does. I have had some unexplained pain in my right knee when I fully bend that knee - the pad really seems to help, without significantly affecting the depth of bend.

[@docjenfit]

What the pad does is help to "gap" the joint to provide a little more space in the joint. This is probably why it helps the knee bend feel a bit more comfortable.

[@SergeY-cg9dp]

It's actually very good advices Thank You.

[@docjenfit]

Thank you for watching!

[@Conceptualcreatures]

WOW! Love it

[@docjenfit]

Thanks for watching!

[@CanhNguyen-kh5qx]

Thank you so much

[@docjenfit]

You're most welcome!

[@patworley9331]

Great video.

[@docjenfit]

Glad it was helpful!

[@andrewodonnell7126]

This was very helpful thank you. Is the idea that when u strengthen the ankles and feet it then takes pressure off the knees. My knees hurt a lot when I do this. I also have an old injury. I fractured the heel years ago and my foot has kind of fused so that the right foot doesn’t twist to the left fully. This makes the squat more challenging

[@docjenfit]

Thank you for sharing! I'm so glad it helped.

[@ganeshvicharefoodblog7817]

Great work

[@docjenfit]

Thanks for watching!

[@youbfit2]

Well done.

[@docjenfit]

thanks!

[@atrain670]

Working out in bare feet is key, and being barefoot is so much more of a joy, anyway ! 😊👣

[@docjenfit]

Yes!!

[@atrain670]

@@docjenfit - in addition to barefoot living and barefoot workouts, I love always kicking off the dress shoes, to dance in bare feet, all night long, at every wedding, or other huge party, that I go to! I swear , dancing barefoot, without a care, is like free happiness medicine for the soul! And it’s pure sensory heaven! And simply healthier for our feet! 😊👣✌🏼😊👣

[@jayp8798]

Thanks for sharing ,❤😊❤

[@docjenfit]

You're so welcome!

[@tomacontrolreclamatucuerpo9505]

Great Video, love it

[@docjenfit]

Glad you enjoyed it