Skip to main content Tom's Guide Tom's Guide Search Tom's Guide View Profile Newsletters Best Picks Entertainment OpenAI announcement Switch 2 Restock Galaxy Z Fold 7 iPhone 17 Air Best laptops Wordle Today Best Mattress Recommended reading Stiff hips? Personal trainer says this is the one exercise you should do to unstick them and boost flexibility I tried this physical therapist’s hip routine for a week — and it helped more than stretching ever has I teach weightlifting for a living — this is the 5-move mobility routine I teach for unlocking tight hips at any age Runners — I'm a personal trainer, and this is the muscle group you might not be strengthening (but need to) I'm a personal trainer — here's 3 hip-opening exercises to reduce stiffness and boost lower-body mobility I did these 4 exercises to improve my lower body strength and mobility — here are my results This one simple exercise reduces stiffness in your hips and boosts mobility — according to a personal trainer I’m a personal trainer — improve your squats and runs with this 5-move ankle mobility routine Jennifer Rizzuto 19 July 2025 Show your ankles some love When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works. (Image credit: Shutterstock) If your squats and runs have been feeling a little harder than usual, your ankles could be the culprit. Lack of mobility in this crucial joint can cause problems throughout your kinetic chain, resulting in reduced full-body range of motion, increased pain, and even debilitating injuries. Before hitting the squat rack or the treadmill, you’ll want to warm up your ankles properly. I always give these five ankle mobility exercises to my personal training clients before any lower body strength training or high-impact cardio sessions. If you’ve got a yoga mat and a resistance band, you can do this five-move ankle mobility routine too. Not only is it a great way to prepare your body for exercise, but it can also help improve your balance and reduce overall stiffness. You may like Stiff hips? Personal trainer says this is the one exercise you should do to unstick them and boost flexibility I tried this physical therapist’s hip routine for a week — and it helped more than stretching ever has I teach weightlifting for a living — this is the 5-move mobility routine I teach for unlocking tight hips at any age How to do the 5-move ankle mobility routine In addition to the yoga mat and resistance band, you’ll also need a moderately heavy weight and a rolled-up towel. These exercises are appropriate for all fitness levels, but I’ll always recommend checking in with your medical team before starting anything new. Meeting with a personal trainer to learn proper exercise form is also a plus. The exercises are: 1. Ankle circles Ankle Circles - Ask Doctor Jo - YouTube Sit upright on a mat with your legs extended. Place your left heel on top of a rolled-up towel. Rotate your left foot in a counterclockwise direction for 10 reps. Switch directions and rotate your left foot in a clockwise direction for 10 reps. Place the towel underneath your right heel and repeat. 2. Banded joint mobilization Half Kneeling Banded Ankle Dorsiflexion Mobilization - YouTube Loop one end of a resistance band around a railing or solid structure Step away from the anchor point so the band is taut. Come to a half-kneeling position, with your left knee and right foot on the floor. Loop the other end of the resistance band on top of your right foot. Keeping the right foot on the ground, shift your bodyweight forward. Hold in this position for 5 seconds. Continue for 10 reps, then repeat on the left side. 3. Goblet squat stretch Goblet Squat Ankle Stretch - YouTube Stand tall with your feet hip-width apart. Hold a moderately heavy weight at your chest. Engage your core and keep your spine neutral. Set your hips back, bend your knees, and lower your tailbone to the floor. Place your forearms on the tops of your thighs. Shift your body weight to the left, moving your left knee over your left toes. Hold for 5 seconds. Shift your body weight to the right, moving your right knee over your right toes. Hold for 5 seconds. Continue alternating for 10 reps on each side. 4. Banded plantarflexion and dorsiflexion Ankle strengthening with resisted plantar flexion - YouTube You can view a video on how to do banded ankle dorsiflexion here Sign up to get the BEST of Tom's Guide direct to your inbox. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsBy submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over. Sit upright on a mat with your legs extended. Loop a resistance band around your left foot, grabbing the loose end with your hands. Point your left toes towards the wall in front of you. Hold for 5 seconds. Relax and return your left foot to the starting position. Continue for 10 reps, then repeat on the right side. Loop the resistance band around a railing or solid structure. Loop the other end of the resistance band on top of your left foot. Flex your left toes towards your chest. Hold for 5 seconds. Relax and return your left foot to the starting position. Continue for 10 reps, then repeat on the right side. 5. Heel-toe walks Ankle rehabilitation exercise - Heel Toe Walking - YouTube Stand tall with your feet hip-width apart. Engage your core and keep your spine neutral. Step forward with your right foot, placing the heel into the ground. Roll from your right heel onto your right toes. Step forward with your left foot, placing the heel into the ground. Roll from your left heel onto your left toes. Continue for 10 steps on each side. What are the benefits of this 5-move ankle mobility routine? The exercises in this routine address full ankle joint range of motion, promote proper joint mechanics, and strengthen surrounding muscles and tissues. Banded mobilization exercises work by using a “distracting” force provided by the resistance band. This pulls bone surfaces away from each other, which can open up impingements within the joint and improve alignment. The better your ankle mobility, the more efficiently your body can move. Improved ankle mobility can lead to better form when walking, running, or performing lower-body exercises. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Forget frog pose — these 3 mobility exercises unlock tight hips and release tension in your glutes and lower back Ditch the weights — this resistance band workout will build lower body strength and improve your mobility in just 20 minutes Who needs weights? This 8-move bodyweight workout strengthens your whole body in 25 minutes Today's best Dumbbells deals PowerTRC Adjustable Dumbell for Kids $13.89View See all prices We check over 250 million products every day for the best prices Jennifer Rizzuto Social Links Navigation Jennifer Rizzuto is a freelance writer and certified personal trainer based in Long Island, NY. She covers various fitness-related topics and reviews for Tom's Guide. She also writes sketch comedy and short films, and performs frequently as an actor, singer, and improviser. When she's not writing, working out, or performing, you'll find her trying to convince her husband to get a dog. You must confirm your public display name before commenting Please logout and then login again, you will then be prompted to enter your display name. Stiff hips? Personal trainer says this is the one exercise you should do to unstick them and boost flexibility I tried this physical therapist’s hip routine for a week — and it helped more than stretching ever has I teach weightlifting for a living — this is the 5-move mobility routine I teach for unlocking tight hips at any age Runners — I'm a personal trainer, and this is the muscle group you might not be strengthening (but need to) I'm a personal trainer — here's 3 hip-opening exercises to reduce stiffness and boost lower-body mobility I did these 4 exercises to improve my lower body strength and mobility — here are my results Latest in Fitness Huge Hoka sale live from $25 — here's 11 sneaker and apparel deals worth shopping now New study says these workouts don't just build strength — they improve your sleep, too Runners, you need to read this — study suggests a simple training tip could be the key to avoiding injury Huge Nike sale live from $18 — here’s 21 back to school deals I’d shop on sneakers and apparel Hyperice Hypervolt 2 Pro review I ditched music during my 30-minute workout and exercised in silence — here's what happened to my performance Latest in Features I put the Galaxy Z Flip 7 vs. Galaxy Z Flip 6 through a 10-round photo shootout — here’s the winner 90% of women who have sleep apnea don't know it — here’s what to look out for OpenAI's new ChatGPT agent is here — 5 features that change everything You've been prompting ChatGPT all wrong — 3 expert tips you need to know I've been testing the Samsung Galaxy Z Fold 7 for a week — 7 things I like and 4 things I don't You only need 2 dumbbells and 6 moves to build full-body muscle and boost your metabolism LATEST ARTICLES I put the Galaxy Z Flip 7 vs. Galaxy Z Flip 6 through a 10-round photo shootout — here’s the winner 5 best new movies to watch this weekend on Netflix, HBO Max, Hulu and more (July 19-20) 90% of women who have sleep apnea don't know it — here’s what to look out for I tried the 'French woman sleep hack' — here's why I'm adding it to my bedtime routine Microsoft will no longer sell movies or TV shows on PCs or Xbox — what happens to the stuff you bought Tom's Guide is part of Future US Inc, an international media group and leading digital publisher. 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