Messier squats improve ankle mobility by having you lower your body in a controlled way while keeping your knees over your toes. Put your feet a little wider than your shoulders and point your toes out. Slowly go down while pushing your knees forward to get the most dorsiflexion.
Take a short break at the bottom, keeping your heels on the ground the whole time.
Put weight plates under your heels if you need to for stability. Before adding weight, practice with good form. The method changes more than just your ankles; it changes the way you squat as a whole.
The Mechanics of Messier Squats
The Messier squat trains ankle mobility and knee alignment. It is different from regular squats because it focuses on controlled descent with intentional ankle dorsiflexion, which keeps your knees in line with your toes.
This corrective exercise will make your ankle joint more flexible, which will help you squat better in all of your lifting patterns. You’re basically retraining your neuromuscular system to move more efficiently by putting proper mechanics ahead of heavy loading.
You’re not just getting stronger. You’re retraining how you move and correcting patterns that years of poor ankle mobility may have thrown off.
Essential Setup and Starting Position
Before you try Messier squats, you need to set them up correctly to get the most out of them. Put your feet a little wider than your shoulders, with your toes pointing out at an angle of 15 to 30 degrees. Put small wedges or weight plates under your heels to temporarily help your range of motion if your ankles are very stiff.
Stand up straight with your core tight and your shoulders back. Do some ankle mobility exercises, like calf stretches or ankle circles, to get the joints ready before you start the movement. Keep your stance stable and comfortable, distributing your weight evenly across your feet.
The Messier squat is all about making the ankle joint more flexible, so at first, focus on control over depth. You will slowly take off heel supports as your mobility improves.
Step-by-Step Technique Guide
Doing Messier squats correctly builds on your starting position to make your body more mobile in a meaningful way. Start by going down slowly, with your chest up and your knees over your toes. As you lower, concentrate on controlling the movement and pushing your knees forward to get the most out of your ankle dorsiflexion.
To keep your form, go down until you feel a stretch in your ankles, then stop for a moment at the bottom. The most important biomechanics are letting your ankles move through their full range while keeping your heels on the ground. It strengthens a healthy way of moving that you can use in other lifts.
As you stand up again, drive through your midfoot. Never give up ankle mobility for depth. Before adding weight, practice with just your body weight to make sure you’re learning how to move in a controlled way that will last.
Common Mistakes and How to Correct Them
When trying Messier squats, a lot of lifters make three big mistakes that make it harder for them to get the mobility benefits they could get.
First, too much ankle collapse makes it hard for the knees to stay in line. Watch for the knees caving in and push them out during the whole movement to fix this.
Second, lifting your heels too soon makes your lower body less stable. To fix this, focus on “screwing” your feet into the ground and keeping three points of contact with the ground.
Finally, rushing through reps makes it harder to control your balance and stops your ankles from getting the right amount of movement. Instead, stop at the bottom for 2–3 seconds so that your ankles can fully dorsiflex. Messier squats are both strength training and mobility work, so focus on quality over load to get the most out of their corrective benefits.
Progressive Variations to Challenge Your Mobility
Once you get the hang of the basic Messier squats, adding more difficult variations will really test your ankle mobility and improve the way your lower body works as a whole. To improve the flexibility and proprioception of your joints throughout your posterior chain, try adding pause reps at the bottom position and holding for 3 to 5 seconds.
Raising your heels slightly on weight plates at first can help you get the right depth for your squat while you work your way up to doing it flat-footed. To make things more difficult, add tempo work by slowing down the descent to a 4-second count. It increases time under tension and strengthens functional movement patterns.
Single-leg Messier variations are even harder on your stability systems and help fix imbalances from side to side. Keep in mind that quality is more important than quantity; work on your form before adding weight or difficulty.
Frequently Asked Questions
Are Messier Squats Safe for People With Previous Ankle Injuries?
Yes, they can be safe, but you’ll need clearance from your healthcare provider. Start with light or no weight, focus on controlled movement, and stop if you feel pain in your injured ankle.
How Long Until I See Improvements in My Ankle Mobility?
You’ll typically see ankle mobility improvements within 2-4 weeks of consistent Messier squats practice. However, significant changes might take 6-8 weeks, depending on your current stiffness and training frequency.
Can I Replace Regular Squats Entirely With Messier Squats?
No, don’t replace regular squats entirely with Messier squats. Incorporate both for balanced development, using Messier squats to improve mobility while maintaining traditional squats for strength gains.
Do I Need Special Footwear for Optimal Messier Squat Performance?
No, you don’t need special footwear for Messier squats. Flat shoes with minimal cushioning work best, allowing natural foot contact and ankle movement. Avoid running shoes with elevated heels for ideal results.
Should I Feel Ankle Discomfort During Messier Squats?
You shouldn’t feel pain, but a stretching sensation in your ankles is normal. Stop if you experience sharp pain.