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Can't squat? Check your ankle mobility

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Taichi for Health

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59,109 views • 3 months ago •via X (Twitter)

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This stretch should be mandatory for desk workers: It's called the Asian Squat. This exercise is a signal of ankle, knee, hip mobility, and leg strength, strongly correlating to independence, fall risk, and longevity as you get older. If you can hold this squat for a minute or more, you've got healthy hips and ankles. If you can't start by holding onto a pillar and gently lowering yourself into a squat position. Aim for 3–5 total minutes per day in short holds (30–60 seconds) and build up from there
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Most people blame butt-wink on poor ankle mobility - and that’s partly true… But what’s often overlooked is the role of limited hip internal rotation - especially in deep squats. Research shows that individuals with cam-type FAI (a condition that restricts hip IR) exhibit altered hip kinematics and struggle more with depth (Bagwell et al., 2021). Another study confirms that hip mobility, alongside strength, is a key factor in achieving full squat depth — not just ankle dorsiflexion (Kim et al., 2020). Fix the hips, not just the ankles.
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Most people blame butt-wink on poor ankle mobility - and that’s partly true… But what’s often overlooked is the role of limited hip internal rotation - especially in deep squats. Research shows that individuals with cam-type FAI (a condition that restricts hip IR) exhibit altered hip kinematics and struggle more with depth (Bagwell et al., 2021). Another study confirms that hip mobility, alongside strength, is a key factor in achieving full squat depth — not just ankle dorsiflexion (Kim et al., 2020). Fix the hips, not just the ankles.

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