Elite Physique The New Science of Building a Better Body

Assess to Impress
11
Dorsiflexion
Ankle mobility is often overlooked when assessing a person’s ability to squat
with proper form. However, your ankle health and squat depth are closely linked
(Kim et al. 2015). Here we cover a basic assessment to determine if your mobility
is up to par.
Dorsiflexion Assessment
This test assesses mobility of the calf muscles
and ankle joint. The goal is for the knee
to travel at least four inches (10 cm) past the
toes on each side.
To perform this assessment, have a partner
nearby with a straight stick and tape
measure. Drop into a half-kneeling position
with your right knee on the ground and push
your left knee as far as possible past the
front of your left toes (see figure 1.9). The
partner places the stick against the front of
the left knee and perpendicular to the ground,
and then measures the distance of the knee
past the toes. Repeat by performing the same
test for your right ankle, with your left knee
resting on the floor.
It is easy to cheat during this assessment
by collapsing the arch or pushing the knee
inward, instead of forward, while testing the
FIGURE 1.9 Dorsiflexion correct
form.
ankle. Make sure your knee pushes directly forward over the center of the foot
and you maintain an arch. It is important to get an accurate gauge of your ankle
mobility because the ability to dorsiflex each ankle through a normal range of
motion is essential for performing a squat, deadlift, or lunge with proper form.