Your ankles are probably number 52 on the list of body parts you’re worried about improving at the gym, falling just short of your pinky fingers.

But poor ankle mobility could be why your squat numbers are stagnant, why lunges hurt your knees, or why you didn’t grab a rebound in the last pickup game, says Men’s Health Fitness Director BJ Gaddour.

If you care about any of those things, then you’re going to want to pay a little more attention to your ankles. Spend 5 to 10 minutes before your next leg day, run, or basketball game bulletproofing  and mobilizing the joints with the ankle armor drill shown in the video above.

How to do it: Perform a standing calf raise, squeezing your muscles in the top position and hold it for 5 seconds. (A cramp means you’re doing it right!) Once you lower, immediately perform a shin raise. Hold the top position for 5 seconds. Alternate between the two isometric holds for 5 to 10 minutes.