A squat is a foundational human movement pattern, but lifting the heels disrupts the exercise mechanics. When the heels rise, the foot’s foundation is compromised, causing the center of gravity to shift forward over the balls of the feet. This instability forces the body to compensate, which can place strain on the knees and the lower back. Maintaining a flat foot throughout the range of motion is necessary to distribute the load correctly and recruit muscles like the glutes and hamstrings effectively.
Primary Causes in Ankle and Hip Mobility
The most frequent anatomical limitation leading to heel lift is restricted ankle dorsiflexion. This movement allows the shinbone to travel forward over the foot while the heel remains planted. A lack of mobility, often due to tightness in the calf muscles, prevents the knee from tracking sufficiently forward to maintain balance at depth. As the squatter descends, the body shifts the weight forward to find the necessary range of motion, causing the heels to lift off the floor.
The structure of the hip joint and the length of the femur also influence the necessity of a heel lift. Individuals with long femurs relative to their torso must lean their trunk forward more significantly to keep the center of mass balanced over the mid-foot. This increased forward lean demands a greater degree of ankle dorsiflexion to maintain a flat foot. If the ankles cannot accommodate this demand, the body lifts the heels to prevent falling forward.
Technique Mistakes That Force Heels Up
Beyond physical limitations, errors in movement execution can also force the heels to lift during the descent. A common technical error is initiating the squat by immediately driving the knees forward without simultaneously pushing the hips back. This “knees-first” approach places excessive demand on ankle dorsiflexion at the start of the movement, shifting the weight forward onto the toes. This results in a loss of balance and a subsequent heel rise.
Failing to properly brace the core musculature before and throughout the lift is another contributing factor. A weak core can lead to the torso collapsing forward as the weight descends. This excessive forward lean shifts the balance point toward the front of the foot, leading to the compensatory heel lift.
The chosen foot stance can also exacerbate the problem, even if mobility is adequate. Squatting with a stance too narrow for an individual’s hip anatomy or keeping the toes pointed straight ahead limits the hips’ ability to achieve proper depth. To bypass this restriction, the body may over-rely on ankle movement, pushing the knees too far forward and causing the heels to rise.
Practical Steps for Fixing Your Squat
Addressing limited ankle dorsiflexion requires consistent mobility work, such as the kneeling ankle mobilization drill. In this exercise, kneel in a half-lunge position and drive the front knee over the toes while keeping the heel glued to the floor. Performing 10 to 15 repetitions per leg before a squat session can temporarily increase the available ankle range of motion.
For a temporary fix while mobility is being improved, placing a small wedge or weight plates under the heels can be effective. This slight elevation artificially increases the ankle’s available range of dorsiflexion, allowing the body to achieve a deeper, more stable squat with an upright torso. This method reinforces the correct movement pattern, which can be maintained once the heel elevation is removed.
To correct technique errors, focus on specific coaching cues during the lift. Use the cue “sit back” instead of “squatting down” to encourage a proper hip hinge and distribute the weight onto the mid-foot from the start. Actively “driving the knees out” as you descend helps engage the hip external rotators, providing stability and creating space for the pelvis. Maintaining a neutral spine and bracing the abdomen will prevent the torso from collapsing forward.