The squat to heel raise is an excellent exercise for strengthening the ankle whilst introducing a low-level plyometric component to the functional squat.
Instructions
- Stand with the feet wider than hip width
- Send the hips backwards and allow the knees to bend so the thighs are parallel to the ground
- As you straighten the knees lift the heels up
- Move straight into the squat from the heel raise so the heels are making contact with the ground as you are in the full squat
- This movement is completed in an explosive manner as you move to the heel raise from the squat
Precautions
- Ensure the ankles do not roll out during the heel raise
- Avoid arching out through the lower back
- Maintain the knees over the top of the ankles and avoid collapsing inwards