I've been trying to do a full squat, heels on the ground, for a while. It's become apparent that my ankle dorsiflexion is the weak link in the chain - my hip mobility is good, thigh strength OK, back strength and flexibility is fine, but I have trouble getting my knees far enough past my toes.
The best exercise I've found is to stand on one leg and bend my knee as far forward as it can go, loading the ankle tissues. About half the time, I can feel a stretch there, but the other half of the time, it feels like nothing is happening.
I've tried propping the ball of my foot up and doing the same stretch, with slightly better results but nothing feeling as predictable as, say, the stretch when touching my toes.
When I try the classic calf stretch (lean against a wall, one leg forward, one back) I only feel things happening in my calves, which is great but it feels like it's not working the ankle much.
So, one and a half questions here - is that calf stretch actually working ankle dorsiflexion more than I think? And, are there any other ways for aggressively targeting ankle dorsiflexion (bands, rolling...)?