This 'Exercise segment' is a taster of the soon to be released blog on Ankle dorsiflexion movement and how it can impact squatting performance, so keep an eye out!
This exercise can also be used to re-train movement pattern, and limit the amount of movement that occurs in a lunge pattern that results in your knee moving inwards and collapsing. You can exaggerate the movement by using the dowel and moving your knee further forward on the outside of it.
This next exercise is a progressive exercise and aims to open up ankle dorsiflexion range, by dragging (distracting) the shank (tibia and fibula) back posteriorly, while moving into dorsiflexion.
Place the band just over your shoe, just above the ankle bones (the lateral and medial malleolus), you will create tension by pulling the band, and ankle forward, this will pull the tension backwards and you will lean your knee forward into dorsiflexion range from your big toe out (not inwards from the big toe).
In the video a dowel was used to demonstrate movement positioning, however you can also use some overpressure by adding some weight i.e. a kettlebell on top of your thigh.