How I Fixed My Squat Depth (It Was My Ankles)
Feb 8, 2026 · 4 min read
For about a year my squat stopped just above parallel and my heels came up whenever I tried to go lower. I assumed it was my hips. It was not.
The test
Kneel facing a wall, front foot about four inches away. Try to touch your knee to the wall without your heel lifting. I could not even get close on my left side.
What I did
- Knee-to-wall rocks, 2 sets of 15 per side, every day.
- Goblet squat holds at the bottom for 30 seconds, using a light kettlebell as a counterweight.
- Slow eccentric calf raises off a step, 3 sets of 10.
After about six weeks I could squat below parallel with flat feet. Lifting shoes help too, but I wanted to fix the underlying problem first.
If you have pain rather than just tightness, see a physical therapist instead of copying a blog.