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Exercise handout — move better, feel better.
Mini Squat with Ankle Focus
Shallow squat emphasizing ankle control and knee-over-toe tracking. Builds ankle mobility under load.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 sec down / 1 sec hold / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Stand with feet shoulder-width apart
- Toes can point slightly outward
- Arms forward for balance, or hands on hips
Step 1 of 4
Bend knees to about 45 degrees (mini squat)
Step 2 of 4
Allow knees to travel forward over toes
Step 3 of 4
Keep heels firmly on floor
Step 4 of 4
Return to standing
Breathing
- Inhale as you lower
- Exhale as you rise
Form Cues
- Keep 'tripod foot' - heel, big toe, little toe all grounded
- Knees track over 2nd/3rd toes
- Don't let heels lift
- Feel ankle stretch and control
Common Mistakes to Avoid
- Heels lifting off floor
- Knees caving inward
- Going too deep (this is a mini squat)
- Weight shifting to toes only
Safety Information
Knees past toes is safe and needed for ankle mobility. Stop if knee pain.
Progressions
Deeper squat, add pause at bottom, hold weight
Regressions
Hold onto chair, smaller range
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.