TL;DR
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A Fit&Well report explains that heels rising during a squat can be linked to limited ankle movement, but may also reflect hip mobility or strength limitations. It describes three scaled squat exercises—using a suspension trainer, a chair and supported heel elevation—to help practice the movement gradually.
A Fit&Well report outlines three modified squat exercises for people whose heels lift during a squat, noting that the movement can be associated with limited ankle dorsiflexion but may also involve hip mobility or strength. The advice matters because the cause may vary, and the report says ankle and calf stretches alone may not address every case.
The report describes ankle dorsiflexion—the shin moving forward over the foot—as one possible factor. Tight calves or restricted ankle joints can limit that movement and make it harder to descend while keeping the heels on the floor. However, the article says lifting the heels may, for some people, be a protective response related to weak or tight hips. It does not establish a diagnosis for any individual reader.
Its three suggested regressions are a suspension-trainer squat, a slow sit-to-stand from a sturdy chair, and a deep squat hold with the heels supported on thin plates or wedges. The trainer provides assistance while a person practices lowering; the chair version emphasizes controlled standing and sitting; and the supported hold lets the hips settle into a deep position without requiring flat heels immediately.
The report advises practicing the movements regularly over several weeks and progressing gradually rather than focusing on a high repetition count at the outset. Once technique feels confident, it suggests three sets of each exercise, working for one minute and resting for one minute. For the trainer squat, it recommends relying less on the straps over time; for the supported hold, it suggests gradually reducing heel height.
Why Squat Heel Position Can Vary
The advice challenges a one-cause explanation for heels rising. If ankle and calf mobility are not the only factors, repeatedly stretching those areas may not address the movement pattern described in the report. The proposed variations offer ways to scale the squat and practice control while keeping the limitations of the explanation clear: the article provides general exercise guidance, not an assessment of an individual’s body or symptoms.
For readers, the practical point is to make changes progressively. A supported version can make it easier to explore depth and balance without forcing a flat-footed position. The report also emphasizes keeping weight through the heels, opening the knees as appropriate and maintaining a controlled descent. People who feel pain or have an existing injury or health condition should seek guidance from a qualified health professional before changing their exercise routine.
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From Ankle Mobility to Hip Control
The source is an exercise guidance report from Fit&Well, rather than a newly published clinical study or announcement. Its author says the heel-lifting issue affected them when they began strength training and that they had seen it among clients with varied ages and abilities. Those experiences provide the article’s perspective but are not presented as research findings.
The exercises are framed as regressions of an unweighted squat: variations that reduce some demands of the full movement while a person practices range and strength. The report’s progression runs from using support or elevating the heels toward depending less on assistance and, where possible, squatting with heels on the floor. It does not give a fixed timetable for reaching that point.
“For some, however, especially those with particularly weak or tight hips, the heels lifting could actually be a protective mechanism to safeguard the body from injury.”
— Fit&Well report
What the Exercise Advice Cannot Diagnose
The report does not identify a single cause that applies to everyone whose heels rise in a squat. It offers possible explanations involving ankle movement and hip mobility or strength, but no individual assessment or clinical evidence is supplied in the source material. It is also unclear how quickly a reader might progress, whether the drills will resolve the issue for a particular person, or whether another factor is involved.
The article does not report a controlled comparison of the exercises, a measured success rate or a specific screening method. A person with persistent discomfort, pain, a known injury or difficulty exercising should not assume the issue is simply tightness; a qualified clinician or exercise professional can assess their circumstances.
Progress Gradually and Reassess
The report recommends practicing the variations regularly for a few weeks, focusing first on comfortable range and technique. Readers can begin with the level of support they need, then reduce reliance on the suspension trainer or lower the heel supports as control improves. Its suggested format—three one-minute sets of each move, with a minute of rest—comes after confidence with the techniques, not as a required starting point for everyone.
No follow-up study or further reporting is specified in the source. Whether the exercises help a particular person, and whether their heel lift has a different cause, remains something to monitor rather than assume.
Key Questions
Why might my heels lift when I squat?
The Fit&Well report says limited ankle dorsiflexion, potentially related to calf tightness or ankle-joint restriction, is one possible factor. It also says hip mobility or strength may contribute for some people. The report does not determine the cause for an individual.
Will calf and ankle stretches fix the problem?
Not necessarily. The report says stretches alone may not resolve heel lifting when hip mobility or strength is involved. A personal assessment may be needed to identify what is limiting your squat.
What are the three exercises in the report?
They are a suspension-trainer squat, a slow sit-to-stand from a sturdy chair, and a deep squat hold with the heels supported on plates or wedges.
How often should I do the exercises?
The report recommends regular practice over several weeks, without setting a specific weekly schedule. Once comfortable with the technique, it suggests three sets of each move, working for one minute and resting for one minute. Adjust exercise to your ability and seek professional guidance if you have pain or a pre-existing condition.
Source: fitandwell.com
