I'm a personal trainer — this is the surprising lower-body exercise I recommend to most people after 50 trying to boost mobility
If you have tight ankles and limited mobility, the heel-raised stiletto squat builds lower-body strength and targets your quads more; here's how to do it.
Many people over 50 find it challenging to maintain mobility in their lower bodies, particularly those with tight ankles. This restricts their ability to perform squats deeply, which are crucial for building lower-body strength. A helpful alternative is the supported stiletto squat, also known as the heel-raised squat. This variation helps those with tight ankles by allowing them to sit deeper into the squat, increasing range of motion, and working their lower body without heel restrictions.
To perform the supported stiletto squat, place blocks or plates hip-width apart behind you. Roll onto the balls of your feet and rest your heels on the blocks. Engage your core, bracing your stomach and drawing your navel in. Sit your hips back and perform a controlled squat, keeping your spine straight and chest proud. Pause at the bottom, then drive upward through your legs to stand.
This exercise strengthens your glutes, hips, legs, and quads while testing balance less than unsupported squats. It's especially beneficial for those seeking to improve ankle mobility or those rehabbing injuries. Remember, if you experience pain, stop and consult a health professional. This squat variation provides a safer way to build lower-body strength and improve mobility for people of all ages.
Written by urgent.news from Tom's Guide's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
