The practice of elevating the heels—whether by using Olympic weightlifting shoes, small weight plates, or specialized wedges—is a common technique used during the squat exercise. This modification alters the movement pattern, allowing the lifter to achieve a deeper, more comfortable squat position. Raising the heels temporarily changes the body’s mechanics to accommodate physical limitations or specific training goals. This adjustment at the ankle joint can have significant effects on the entire lower body movement chain.
How Heel Elevation Changes Squat Mechanics
Raising the heels effectively pre-positions the ankle in a slightly plantar-flexed position, which dramatically reduces the ankle dorsiflexion required during the squat descent. Ankle dorsiflexion allows the shin to travel forward over the foot, a movement necessary for achieving depth. Minimizing the demand on the ankle joint compensates for tightness in the calf muscles or stiffness in the joint capsule.
This positional change shifts the body’s center of gravity slightly forward, encouraging a more upright torso angle throughout the movement. A vertical torso allows the knees to track further over the toes without the hips traveling far backward to maintain balance. This altered geometry changes the distribution of muscular effort.
The upright torso and increased forward knee travel emphasize the work done by the quadriceps muscles. Heel elevation can increase the activation of the quadriceps relative to the posterior chain muscles, such as the glutes and hamstrings. This makes the movement more knee-dominant and less hip-dominant than a flat-footed squat, which can decrease shear forces on the lumbar spine for some individuals.
When to Use Elevated Heels
Elevating the heels is beneficial in two primary scenarios, the first being when a genuine ankle mobility constraint exists. If an individual lacks the necessary range of motion to squat to an adequate depth with a flat foot, the heel lift allows them to train the squat pattern safely. This modification permits the lifter to achieve a full range of motion in the hips and knees without compensatory movement patterns, such as the lower back excessively rounding.
The second reason is to intentionally prioritize specific muscle development. Since the elevated position favors an upright posture and increased knee flexion, it is an effective way to target the quadriceps muscles for hypertrophy. Athletes aiming to maximize quadriceps growth often use this variation to achieve a greater training stimulus. This technique should be viewed as a temporary aid or a specialized training tool, not a permanent requirement for general squatting.
Addressing Underlying Mobility Limitations
While heel elevation is a useful immediate fix, relying on it permanently can mask an underlying issue, most commonly limited ankle dorsiflexion. Achieving full squat depth without external aids is important for functional strength and joint health. A lack of mobility often stems from tightness in the calf muscles, particularly the soleus, or a restriction within the talocrural joint capsule.
To improve this long-term, specific mobility drills should be integrated into a training routine. One effective method is the weight-bearing lunge test, where the knee is driven forward over the foot while keeping the heel grounded. Another technique is the banded ankle distraction, which uses a resistance band to apply a posterior glide force to the talus bone, improving joint mechanics and increasing the usable range of motion.
Modified squat variations can also serve as a bridge to a flat-footed squat. For example, the goblet squat, where a weight is held close to the chest, naturally encourages an upright torso and allows for a deeper, more controlled descent than a back squat. Another option is the deep squat rock, which involves holding a deep bodyweight squat and gently shifting weight side-to-side to explore the end range of ankle and hip mobility. Consistent practice with these targeted movements can help transition the body away from the need for heel support.