Heel Raised Squats: Benefits, Execution, and Common Mistakes

How to Do Heel Raised Squats?

Heel raised squats modify the traditional squat by elevating the heels, which increases ankle dorsiflexion and allows for a more upright torso, primarily emphasizing the quadriceps muscles and enabling greater depth for individuals with limited ankle mobility.

Introduction to Heel Raised Squats

The squat is a fundamental human movement and a cornerstone exercise in strength training. While the conventional squat involves a flat foot on the ground, the heel raised squat introduces a subtle but significant modification: elevating the heels by placing them on weight plates, a specialized wedge, or even purpose-built weightlifting shoes. This alteration changes the biomechanics of the squat, offering unique advantages for specific training goals and addressing common mobility limitations. Understanding the rationale and proper execution of this variation is key to harnessing its benefits safely and effectively.

Anatomy & Biomechanics

The heel raised squat strategically alters joint angles and muscle recruitment patterns compared to a flat-footed squat:

• Ankle Joint: Elevating the heels immediately places the ankle in a greater degree of dorsiflexion at the start and throughout the movement. This reduces the demand on the ankle's natural range of motion, allowing individuals with tight calves or limited ankle mobility to achieve a deeper squat without excessive forward lean of the torso or compensation.
• Knee Joint: With increased ankle dorsiflexion, the knees are able to travel further forward over the toes while maintaining a more upright torso. This forward knee travel directly correlates with increased quadriceps activation, particularly the vastus medialis obliquus (VMO), which is crucial for knee stability and strength.
• Hip Joint: The more upright torso posture reduces the hip hinge angle, shifting less emphasis to the posterior chain (hamstrings and glutes) as primary movers and more towards the quadriceps. While the glutes are still active, their peak engagement may occur at different points in the range of motion.
• Spine: The ability to maintain a more vertical torso reduces shear forces on the lumbar spine, potentially making this a more comfortable variation for individuals who experience lower back discomfort during conventional squats due to excessive forward lean.

Primary Muscles Engaged:

• Quadriceps Femoris: (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius) – Highly activated due to the increased knee flexion and forward knee travel.
• Gluteus Maximus: Engaged, especially at the bottom of the squat, though potentially less dominant than in a flat-footed squat.
• Adductor Magnus: Works synergistically with the glutes and quads.

Stabilizer Muscles:

• Erector Spinae, Transverse Abdominis, Obliques (Core musculature for torso stability).
• Calves (Gastrocnemius, Soleus) – While the heels are elevated, these muscles still play a stabilizing role.

Benefits of Heel Elevated Squats

Incorporating heel elevated squats into your routine can offer several distinct advantages:

• Enhanced Quadriceps Activation: By allowing the knees to track further forward, this variation places a greater mechanical advantage on the quadriceps, leading to increased muscle engagement and potential for hypertrophy.
• Improved Squat Depth: For individuals with limited ankle dorsiflexion, heel elevation is a simple yet effective way to achieve a deeper, more complete range of motion in the squat without compromising spinal posture.
• Reduced Lower Back Strain: The ability to maintain a more upright torso minimizes the forward lean often seen in flat-footed squats, thereby reducing compressive and shear forces on the lumbar spine.
• Addressing Ankle Mobility Limitations: It serves as an excellent temporary solution or training tool for those working to improve their ankle flexibility, allowing them to practice deeper squat mechanics while gradually improving their mobility.
• Specific Training for Olympic Lifts: The upright torso and forward knee travel mimic the receiving position in cleans and snatches, making it a valuable accessory exercise for Olympic weightlifters.
• Variety in Training: Introduces a new stimulus to your leg training, preventing plateaus and keeping workouts engaging.

Proper Execution: Step-by-Step Guide

Executing the heel raised squat correctly is crucial for maximizing its benefits and minimizing injury risk.

1. Setup:

• Elevation: Place a stable, non-slip surface under your heels. This could be two small weight plates (e.g., 2.5lb or 5lb plates), a dedicated squat wedge, or even the slight heel elevation in weightlifting shoes. Ensure the elevation is stable and wide enough to support both heels securely.
• Foot Placement: Stand with your feet roughly shoulder-width apart, toes pointed slightly outward (5-15 degrees). Your heels should be centered on the elevated surface.
• Barbell Placement (if applicable): For a back squat, position the barbell across your upper trapezius (high bar) or slightly lower on your rear deltoids (low bar, though high bar is often preferred for upright squats). For a goblet squat, hold a dumbbell or kettlebell against your chest.
• Core Engagement: Brace your core by taking a deep breath into your belly, engaging your abdominal muscles as if preparing for a punch. Maintain this brace throughout the lift.

2. Descent:

• Initiate: Begin the descent by simultaneously bending at your knees and hips. Focus on pushing your knees forward over your toes, allowing your hips to drop straight down rather than back.
• Torso Angle: Maintain an upright torso throughout the movement. Your chest should remain tall, and your gaze should be fixed forward or slightly down.
• Control: Descend slowly and in a controlled manner, aiming for a smooth, continuous motion.

3. Bottom Position:

• Depth: Continue descending until your hips are below your knees (deep squat) or as deep as your mobility and comfort allow while maintaining good form.
• Knee Position: Your knees should be significantly forward, tracking in line with your toes.
• Heel Contact: Ensure your heels remain firmly planted on the elevated surface. Do not allow them to lift off.

4. Ascent:

• Drive Up: Drive through the mid-foot and forefoot (where the weight is primarily distributed due to heel elevation) to initiate the ascent. Think about pushing the floor away from you.
• Maintain Form: Keep your chest up and your core braced. Avoid letting your hips shoot up faster than your shoulders (good morning effect).
• Full Extension: Extend your hips and knees simultaneously until you return to the starting standing position. Do not hyperextend your knees at the top.

5. Breathing:

• Inhale: Inhale deeply as you begin your descent.
• Exhale: Exhale forcefully as you drive up, particularly through the sticking point of the lift.

Common Mistakes to Avoid

• Unstable Elevation: Using wobbly or too small objects under the heels can lead to instability and injury. Always use a stable, non-slip surface.
• Losing Heel Contact: Allowing the heels to lift off the elevated surface defeats the purpose of the exercise and can shift weight incorrectly.
• Knees Caving In (Valgus Collapse): Ensure your knees track in line with your toes throughout the movement. Focus on pushing your knees slightly outward.
• Excessive Forward Lean: While a heel elevated squat promotes a more upright torso, some forward lean is natural. However, don't allow it to become a "good morning" where your hips rise significantly faster than your shoulders.
• Rushing the Movement: Control the eccentric (lowering) phase. A controlled descent helps build strength and maintain proper form.
• Ignoring Pain: If you experience sharp pain in your knees, ankles, or back, stop immediately and reassess your form or consult a professional.

Variations & Progression

Heel raised squats can be performed with various implements:

• Goblet Squat: Excellent for beginners, using a dumbbell or kettlebell held at the chest.
• Front Squat: Naturally lends itself to an upright torso and forward knee travel, making it a great pairing with heel elevation.
• Barbell High-Bar Back Squat: The most common and effective way to load the movement heavily.
• Dumbbell Squat: Holding dumbbells at your sides or on your shoulders.

Progression:

• Increase Weight: Gradually add load as you get stronger.
• Increase Depth: Focus on achieving a deeper, controlled squat.
• Reduce Elevation (for mobility improvement): If using heel elevation to address ankle mobility, gradually decrease the height of the elevation over time as your ankle dorsiflexion improves.

Who Can Benefit?

• Individuals with Limited Ankle Mobility: This is the primary demographic that benefits most, allowing them to squat deeper and more comfortably.
• Athletes Requiring Strong Quadriceps: Bodybuilders, powerlifters (as an accessory), and Olympic weightlifters can use this variation to specifically target and strengthen the quads.
• Beginners Learning Squat Depth: It can help beginners achieve a better feel for a deep squat without excessive forward lean.
• Those with Lower Back Discomfort: The more upright torso can reduce strain on the lumbar spine for some individuals.

Safety Considerations & When to Avoid

While beneficial, heel raised squats are not suitable for everyone in all situations:

• Knee Issues: Individuals with pre-existing knee pain, patellar tendonitis, or certain meniscal injuries might find the increased knee flexion aggravating. Consult a medical professional or physical therapist if you have significant knee issues.
• Ankle Instability: If you have chronic ankle instability or a history of severe sprains, ensure the elevated surface is extremely stable to prevent rolling your ankle.
• Balance Concerns: The elevated position can slightly reduce stability. Start with lighter weights and ensure you have good balance.
• Listen to Your Body: Always prioritize pain-free movement. If any part of the squat causes sharp or persistent pain, stop and re-evaluate.
• Not a Replacement for Mobility Work: While heel elevation helps bypass mobility limitations, it should ideally be used in conjunction with a dedicated ankle mobility stretching and strengthening program if the goal is to improve flat-footed squatting.

Conclusion

The heel raised squat is a valuable and versatile exercise that intelligently modifies the traditional squat to enhance quadriceps development, improve squat depth for those with mobility restrictions, and potentially reduce lower back strain. By understanding its biomechanical principles and adhering to proper execution techniques, fitness enthusiasts, personal trainers, and student kinesiologists can effectively incorporate this variation into their training regimens to achieve specific strength and performance goals. Always prioritize stable elevation, controlled movement, and listen to your body to ensure a safe and effective training experience.