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One Drill Gets Your Heels Down in 60 Seconds. — Key Takeaways

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One Drill Gets Your Heels Down in 60 Seconds.

GMB Fitness (Praxis)5mOct 26, 2026

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Practice the heels-down squat once daily with a wider stance and hands forward, progressing to a one-minute monkey walk to improve hip and ankle mobility.

Key takeaways

Heels-up squat depth predicts ankle and hip mobility limitations

Heels-up squat depth predicts ankle and hip mobility limitations

  • Test: squat heels flat, note depth. Heels rising means restricted ankle dorsiflexion or hip crease mobility.
  • Widening stance helps get heels down and sit lower for a true mobility baseline.

Monkey walk loads shoulders while hopping between squats

Monkey walk loads shoulders while hopping between squats

  • From deep squat, place both hands to one side, keep arms straight, then pop hips over into another squat.
  • If you fall out of the squat during transfer, raise hips higher and reduce depth.

Build to a full minute of monkey walking through short daily sessions

Build to a full minute of monkey walking through short daily sessions

  • Start with 10 seconds or 2 reps each direction, once per day.
  • Progress gradually to 1 continuous minute; looseness improves quickly.

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In this video

  1. 1mTest your squat
  2. 1mCan you get your heels down?
  3. 1mWhat your squat tells you
  4. 2mHow to do the monkey walk
  5. 4mTwo things to check as you move
  6. 4mRetest your squat
  7. 5mYour daily practice

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