Elevating the heels while squatting is a common technique modification used by athletes and general gym-goers. This practice involves placing the heels on a stable, raised surface, such as specialized weightlifting shoes, a wooden wedge, or small weight plates. The primary purpose is to alter the body’s biomechanics during the lift, changing joint angles and muscle recruitment patterns. This strategic adjustment helps achieve specific training goals or overcome temporary physical limitations.
Reducing Ankle Dorsiflexion Requirements
The most direct effect of heel elevation occurs at the ankle joint. For a person to squat deeply with a flat foot, the shin must travel forward over the foot, a movement known as ankle dorsiflexion. When the heels are raised, the ankle is pre-positioned in slight plantar flexion, effectively reducing the total range of motion required for dorsiflexion during the squat descent. This change is particularly beneficial for individuals who have limited ankle joint mobility.
Lack of ankle flexibility often prevents people from reaching full squat depth without their heels lifting off the floor. Elevating the heels immediately bypasses this mechanical restriction, enabling a deeper, more comfortable squat. This allows the lifter to improve squat form and depth while training for long-term ankle flexibility. Research indicates that raising the heel significantly decreases the ankle dorsiflexion angle required during the movement.
Maintaining a More Vertical Torso
The change in ankle mechanics has a cascading effect up the kinetic chain, most noticeably in the torso angle. The reduced dorsiflexion requirement allows the knees to travel further forward easily, meaning the hips do not need to push back as far to maintain balance. This forward knee travel shifts the lifter’s center of mass forward, which is counterbalanced by the torso remaining in a more upright position.
A more upright torso reduces the forward lean common during a conventional squat, especially for those with long femurs or limited ankle mobility. This posture is sought after in variations like the high-bar back squat or the front squat, where maintaining an erect trunk is important for stability and force transfer. Reducing the forward lean of the trunk also decreases the shear forces placed on the lower back.
Shifting Load to the Quadriceps
The altered joint angles directly influence which muscle groups bear the majority of the load. When the torso is more vertical and the knees track further forward, the degree of knee flexion increases substantially at the bottom of the movement. This increased knee flexion translates to a greater knee extension moment, placing a higher percentage of the work onto the quadriceps muscles.
The reduced forward lean means the hips do not flex as much, decreasing the lever arm for the hip joint. Consequently, the demand on the posterior chain muscles—the glutes and hamstrings—is reduced relative to the quadriceps. This makes the heel-elevated squat a highly effective variation for individuals whose goal is to maximize quadriceps strength and hypertrophy. Studies have shown increased activation of the vastus lateralis, a major quadriceps head, and reduced work performed by the hip joint when the heel is elevated.
Practical Application and Stability Factors
Heel elevation is a versatile tool used to address specific training needs, rather than a superior form of squatting for everyone. It is commonly used to improve mechanics when performing Olympic lifts, such as the snatch and the clean and jerk, which require a deep and upright squat catch position. For those recovering from injury or dealing with structural limitations that restrict ankle mobility, heel elevation allows them to continue squatting with a full range of motion.
The height of the elevation matters, as stability can be a factor. While raising the heel can reduce trunk lean and improve anterior-posterior stability, an overly high or unstable surface can introduce other issues. Using a dedicated weightlifting shoe with a hard, non-compressible elevated heel (0.5 to 1.0 inches or 12 to 25 millimeters) provides the best foundation for loaded movements. Using soft, unstable materials like foam or excessively high wedges compromises lateral balance and the foundation of the lift, increasing the risk of injury.