Ankle mobility is talked about a lot as the cause of many issues in the squat and other lifts these days. My opinion differs from the masses (a lot) on this issue and many others.
Poor ankle mobility can indeed cause issues in a lot of lifts, but I’ve found that many times the issue is not caused at the ankle, but in the calf or it is nervous system related.

 
I also don’t think that you need to do a shitload of special exercises for most people to correct it.

 
Yes, cleaning up ankle mobility can lead to better movement quality and bigger lifts, but why spend so much time on exercises that don’t address the issue?

Instead, why not add in things that address it and correct the root of the problem?

From what I have seen over the years, poor ankle mobility is frequently related to the nervous system and this is where RPR comes in.

Adding in the RPR Wake Up Drills pre training can usually improve most mobility, and the ankle is not left out.
There is a specific calf wake up drill that works wonders.
To learn more, Google RPR Level 1 online course.

Now, on to the Best Movements for Ankle Mobility and Stability.

As I said, from what I have seen shitty ankle mobility is frequently related to the calf.
We can easily improve calf strength and mobility with two very basic exercises:
The Standing Calf Raise
The Seated Calf Raise
Yup.

If you don't have access to a Calf Raise  Machine,  the video below has some  variations you can use.

It’s that simple.

And adding in calf raises makes them strong(er).
Strong(er) calves translate to bigger lifts and less injury, just like any other muscle group.

 
To improve ankle mobility using the Calf Raise (Standing or Seated), I think you should focus on feeling the movement like a bodybuilder would.
Don’t load the machine up as heavy as you can and pound away at half reps.
While this may be good for growth, it will not do anything to improve mobility.
To improve mobility, begin with RPR Wake Up Drills and hit the calf wake up a little longer.
Then, when you do your Calf Raises, perform as full of a range of motion as you possibly can.
Lower the weight slowly and as far as you can, take a deep breath in through nose and exhale through the mouth and raise your heels as high as you can. Hold the top and the bottom for a second or so each rep. This will force you to use less weight and allow you to focus on the movement.

Full range calf raises are in my opinion the first choice and often the best choice for this issue.

And, the calves are typically not trained directly much by Powerlifters, Strongmen and Weightlifters.
They are an afterthought if they are trained at all.
Try adding in 3-4 sets of 15-20 reps standing and seated once a week or more and see how your mobility improves.

Now on to stability.

Ankle stability is just as important, if not more important than mobility for athletes from all sports.
A weak ankle rolls, and when they roll they get hurt. Getting hurt sucks and stalls your progress.
A major cause of unstable ankles is not only weakness in the ankle joint, but of the muscles in the feet.
Strong feet allow us to root harder, and therefore be more stable and able to deliver more force.
All of this translates to bigger lifts and less injury!
Win!

So, what is the hands down BEST exercise for ankle strength and stability?

Easy.
Hands down it is the Farmers Walk.
The Farmers Walk when trained regularly builds bullet proof strength and stability in the ankle and more. It also builds your torso (abs), grip and upper back.

 
I have said it before and I’ll say it again, Farmers Walks need to be in all programs.

 
Regardless of your sport.

If you haven’t been doing Farmers Walks, add them in once a week and I suggest keeping the distance a little longer and the weight a little lighter. Start with 100-200 feet the first few weeks.
As you get accustomed to them, program them as you would any other exercise.
Heavier and shorter distances sometimes, lighter, faster and longer other times.
As always, comments are appreciated. If you try this let me know how it works!

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C.J. Murphy

August 20, 2020