What is the minimum amount of dorsiflexion the ankles should be able to achieve during a squat?

The minimum amount of dorsiflexion that the ankles should be able to achieve during a squat is 20°. Proper dorsiflexion is essential for effective squatting mechanics because it allows for adequate knee travel over the toes and helps maintain proper alignment of the lower extremities. When there is sufficient dorsiflexion, it enables the squat to be deeper and more controlled, reducing the risk of injury and ensuring optimal performance.

Ankle dorsiflexion plays a critical role in distributing forces through the kinetic chain and allows for better depth in the squat, which is crucial for activating the glutes, quadriceps, and hamstrings properly. This range also facilitates adequate hip flexion and ensures that the torso can remain upright, further reducing strain on the lumbar spine.

A lack of adequate dorsiflexion can lead to compensatory patterns that may increase the likelihood of knee and hip issues. Consequently, achieving at least 20° of dorsiflexion is recommended for maintaining functional movement patterns during squats and other lower-body exercises.