Squats: The Effects of Elevating Heels, Benefits, and Drawbacks

What Does Putting Plates Under Heels During Squats Do?

Elevating the heels during squats, often by placing small weight plates underneath them, primarily alters the biomechanics of the squat by reducing the required ankle dorsiflexion, thereby allowing for a more upright torso, increased knee travel, and greater quadriceps activation.

The Biomechanics of Elevated Heels

When an individual squats with their heels elevated, several key biomechanical changes occur that influence joint angles and muscle activation:

• Reduced Ankle Dorsiflexion Requirement: The most immediate and significant effect is the reduction in the demand for ankle dorsiflexion. By raising the heels, the shin (tibia) can travel further forward over the foot without requiring the same degree of ankle flexibility. This is particularly beneficial for individuals with limited ankle mobility, as it allows them to reach greater squat depth without their heels lifting off the floor or their torso excessively leaning forward.
• Increased Knee Travel and Forward Shin Angle: With less restriction at the ankle, the knees are able to track further forward over the toes. This shift in the center of mass allows for a more pronounced forward lean of the shins.
• More Upright Torso Position: As the knees move forward and the shins become more angled, the hips can descend more directly downwards, maintaining a relatively vertical torso. This contrasts with a flat-footed squat where limited ankle mobility often forces the torso to lean significantly forward to counterbalance the weight and maintain balance.
• Altered Hip Angle: While the torso becomes more upright, the hip angle may become slightly more acute at the bottom of the squat compared to a flat-footed squat, depending on individual anthropometry and depth.

Primary Benefits and Applications

The biomechanical shifts from heel elevation translate into several practical benefits and specific applications:

• Compensating for Limited Ankle Mobility: This is the most common reason for using heel elevation. It allows individuals with stiff ankles to perform deeper squats with better form, preventing excessive forward lean or rounding of the lower back.
• Increased Quadriceps Dominance: The more upright torso and increased knee travel place a greater emphasis on the quadriceps muscles (front of the thigh). This makes heel-elevated squats an excellent variation for those specifically looking to target quad development.
• Enhanced Upright Posture for Olympic Lifts: In Olympic weightlifting (snatch and clean & jerk), maintaining an upright torso is crucial for receiving the bar efficiently. Weightlifting shoes, which feature a raised heel, are standard equipment for this reason. Using plates can mimic this effect for training.
• Improved Squat Depth: For many, the inability to achieve full depth in a squat is due to ankle mobility restrictions. Elevating the heels can immediately improve squat depth, allowing for a fuller range of motion.
• Temporary Form Correction: For beginners struggling with squat mechanics, heel elevation can provide a temporary aid to teach the sensation of a more upright squat and proper knee tracking, before gradually working on true ankle mobility.

Potential Drawbacks and Considerations

While beneficial, using plates under the heels is not without its considerations:

• Reduced Posterior Chain Engagement: By making the squat more quadriceps-dominant, there can be a corresponding reduction in the recruitment of the glutes and hamstrings, which are crucial for hip extension. Over-reliance on heel elevation might neglect the development of these muscle groups.
• Masking Mobility Issues: Relying on heel elevation can prevent individuals from addressing and improving their underlying ankle mobility limitations. It's a compensatory strategy, not a corrective one.
• Stability Concerns: Using small, unstable plates can compromise balance and increase the risk of injury, especially with heavy loads. Dedicated weightlifting shoes offer a more stable and safer solution.
• Not a Substitute for Proper Coaching: While it can aid form, it does not replace the need for proper coaching and instruction on squat mechanics.
• Over-reliance: Becoming overly dependent on heel elevation can hinder the development of a strong, versatile flat-footed squat.

Who Might Benefit?

Heel elevation during squats can be a valuable tool for specific populations or training goals:

• Individuals with Diagnosed Ankle Mobility Limitations: Those who genuinely cannot achieve sufficient dorsiflexion for a deep, flat-footed squat.
• Olympic Weightlifters and Athletes in Related Sports: To practice and reinforce the upright squat mechanics necessary for their sport.
• Bodybuilders or Individuals Targeting Quadriceps Hypertrophy: To maximize the stimulus on the quads.
• Beginners Learning Squat Patterns: As a temporary aid to understand the feeling of a deeper, more upright squat before transitioning to flat-footed variations.

Alternatives to Heel Elevation

Instead of perpetual reliance on heel elevation, consider these alternatives:

• Ankle Mobility Drills: Incorporate regular ankle mobility exercises (e.g., kneeling ankle dorsiflexion, soleus stretches, banded ankle mobilizations) into your warm-up and cool-down routines.
• Weightlifting Shoes: For those who frequently squat and have persistent ankle mobility issues or train Olympic lifts, investing in quality weightlifting shoes with a raised heel is a safer and more stable option than stacking plates.
• Squat Variations: Explore goblet squats, front squats, or box squats, which naturally encourage a more upright torso or reduce depth requirements, allowing for form refinement without heel elevation.
• Gradual Progression: Work on squat depth gradually, increasing range of motion as mobility improves.

Conclusion: A Tool, Not a Crutch

Plates under the heels during squats serve as a specific biomechanical tool. They are highly effective for mitigating the challenges of limited ankle dorsiflexion, promoting a more upright torso, and increasing quadriceps activation. For certain athletes and training goals, this modification is invaluable. However, it's crucial to understand that it is often a compensatory strategy rather than a corrective one. For general strength and long-term joint health, addressing underlying mobility limitations and developing a strong, versatile flat-footed squat should remain a priority. Use heel elevation judiciously, as a means to an end, or for specific training adaptations, rather than as a permanent crutch that avoids fundamental mobility work.