If you find you feel like your ankles are tight or you have trouble moving your knees past your toes then this mobility drill could be beneficial for you.
Having sufficient ankle dorsiflextion (moving your big toe closer to your knee) is crucial for having the proper mobility to do squats, lunges, and other leg exercises. Increased dorsiflexsion will also help with keeping upright during a squat. This will put less load on your low back and reduce your risk of injury.
Here is how to perform this exercise:
Elevate your foot, get a medium resistance band and stretch it over your ankle (far down close to the foot, make sure it is not too high up).
Bring your knee as far forwards as you can without letting your heel come off the platform. Hold this position for about 10 seconds, bring your knee back, relax for a few seconds, then repeat for around 5 times.