Don’t Skip This Step on Your Way to Shapely Summer Legs

We all want those nice, shapely legs for bikini season, right? So I’m pretty sure a lot of us ladies are going to be hitting our squats, deadlifts, lunges, and hip thrusts hard over the next couple of months to get ready. Nothing wrong with that—those are the big-hitters when it comes to building strong, sculpted legs and glutes.

But here’s the thing a lot of people miss—especially those of us who love our heels:
If you’re not paying attention to your lower body mobility—particularly your ankle mobility—you might be leaving gains on the table and even setting yourself up for injury.

Why Ankle Mobility Matters

Ankles are the foundation of pretty much every lower-body movement we do in the gym. If you lack ankle mobility, it can throw off your squat depth, shift your weight in the wrong direction, and mess with your force production. Poor dorsiflexion (that’s the ability to pull your toes up toward your shin) limits range of motion, which means you can’t get low in your squats or maintain the right angle during lunges and thrusts. Not to mention, it puts extra stress on your knees and hips.

Wearing heels regularly? Then you might be at an even bigger disadvantage. Heels shorten the calf muscles and the Achilles tendon over time, making ankle stiffness worse.

What to Do About It

1. Soft Tissue Work:
Get in there and work on those calves. Whether it’s with a massage therapist, or DIY-style with a lacrosse ball or a firm roller—do it regularly. (And no, I’m not talking about those soft foam rollers. It should hurt.) You’re trying to release deep tissue tension and improve circulation, not just gently rub the surface.

2. Ankle Mobility Drills:
Incorporate exercises like ankle rocks, banded joint mobilizations, and wall dorsiflexion drills into your warm-ups. It doesn’t take long—5 to 10 minutes a few times a week can make a massive difference.

3. Stretch with Intention:
Don’t just go through the motions. Stretch your calves (both the gastrocnemius and the soleus), your Achilles, and even your feet. Yes, your feet matter too. Your entire kinetic chain starts down there.

Bottom Line

If you’re going hard in the gym to build strong, sexy legs this season, make sure your ankles are on board. It might not be the most glamorous part of your workout routine, but trust me—it can make all the difference in how your lifts feel, how your physique shapes up, and how resilient your body stays. Mobility isn’t optional; it’s foundational.

Let’s build legs that look great and move great, too. 💪👠

Coach Chrissy Garcia-Nagaye

IFBB Pro