TL;DR
Get wellness gear delivered free with Prime
- Fast, free delivery on millions of items
- Prime Video, Amazon Music and more included
- Member-only deals all year
A Fit&Well report says heels lifting during a squat can reflect limited ankle movement, but tightness or weakness around the hips may also play a role. It outlines three scaled squat exercises intended to build comfort, mobility and strength; the advice is general, and the cause can vary by person.
A Fit&Well report outlines three squat variations for people whose heels rise as they lower into a squat, while cautioning that the issue is not always caused by tight ankles or calves. The guidance says limited ankle movement may contribute, but hip mobility or strength can also affect how someone moves through the squat.
The report describes a common explanation for lifted heels: restricted ankle dorsiflexion, the movement that lets the shin travel forward over the foot. Tight calves or limits in the ankle joint may make that movement harder during a descent. The report also says that, for some people, particularly those with weak or tight hips, raising the heels may function as a protective response. It does not establish which cause applies to any individual reader.
Its first suggested variation is a suspension-trainer squat. Holding the straps can provide support while the person bends the knees and lowers into a comfortable depth. The report advises pausing briefly at the bottom and using the handles less as strength and mobility improve. The second is a slow sit-to-stand from a sturdy chair: stand without using the hands, then lower back down under control, with attention to keeping weight toward the heels.
The third exercise is a heel-elevated deep squat hold, using thin plates or wedges under the heels to make a deeper position more accessible. The report recommends keeping the knees apart, maintaining a flat back and breathing normally. It suggests gradually reducing the heel support over time. Its suggested starting approach is to practice the movements rather than chase a repetition count; once comfortable with the technique, it proposes three sets of each exercise, working for one minute and resting for one minute.
Why the Cause Changes the Approach
The distinction matters because a single explanation may not fit everyone. If the limitation is related to ankle movement, calf or ankle mobility may be relevant; if hip mobility or strength is involved, focusing only on ankle stretches may not address the underlying difficulty. The report says stretching alone may not resolve the issue for people whose hips are contributing.
The exercises offer ways to scale the squat rather than forcing a person into a depth they cannot control. Using straps, a chair or heel support changes the task, giving people options to practice balance, control and range of motion. That may help readers understand that a lifted heel is a movement observation, not by itself a diagnosis. The article does not provide clinical evidence that the exercises will correct the problem for every person.
Squats are a common strength-training movement, so difficulty keeping the heels down can affect how people approach workouts. The report’s gradual-progress advice may help discourage forcing depth or treating a specific number of repetitions as the main measure of progress. Anyone experiencing pain, a recent injury or persistent difficulty may need individualized guidance rather than relying on general exercise instructions.
Products Worth Considering
Withings Body Smart Wi-Fi and Bluetooth Body Composition Scale
Bowflex SelectTech 840 Adjustable Kettlebell
Levoit Vital 100S-P Air Purifier with Washable Pre-Filter
As an affiliate, we earn on qualifying purchases.
How the Three Regressions Work
The Fit&Well article frames its exercises as regressions: easier or supported versions of a squat that let someone practice parts of the movement. The suspension trainer offers assistance with balance; the chair provides a clear target and encourages a controlled descent; and the heel-elevated hold allows a deep position while the heels remain supported.
Each version is presented as a progression rather than a quick fix. The report advises exploring a comfortable range first, then gradually building strength and reducing reliance on support. For the heel-elevated hold, that means lowering the height under the heels over time. For suspension squats, it means relying less on the straps as ability improves.
The report’s proposed routine—one minute of work followed by one minute of rest for three sets of each exercise—is guidance from the article, not a personalized training plan. It does not specify a time frame beyond saying regular practice over a few weeks may help build strength through the movement. Individual progress and appropriate exercise selection can differ.
““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 Guidance Cannot Diagnose
The article does not identify the cause of heel lift in any specific person, and its possible explanations are not a diagnosis. It provides no assessment criteria for distinguishing ankle restriction from hip-related limitations, nor does it report study results showing how reliably the exercises work. The source material also gives no publication date.
It is unclear how quickly an individual might make progress, whether the suggested routine suits all fitness levels, or how the exercises should be adapted for pain, injury or other physical limitations. Readers should stop if a movement causes pain and seek advice from a qualified health or exercise professional when they need an assessment or have a pre-existing condition.
A Gradual Route to Flat Heels
The report recommends practicing the supported versions regularly and progressing only as technique and comfort improve. That could mean using the suspension straps less, controlling the sit-to-stand descent more slowly, or reducing the height beneath the heels. It does not give a guaranteed timetable or say everyone will reach a flat-footed deep squat.
For readers who remain unsure why their heels rise, the next step is an individualized assessment rather than assuming that ankle stretching is the answer. The source offers general exercise options; whether they are appropriate, and what modification is needed, depends on the person.
Key Questions
Why do my heels lift when I squat?
The Fit&Well report says limited ankle dorsiflexion, including tight calves or ankle joints, can be one factor. It also identifies hip mobility or strength as possible contributors, so the cause varies.
Will stretching my calves fix it?
Not necessarily. The report says ankle and calf stretches alone may not resolve the issue when hip mobility or strength is involved. It does not assess individual cases.
What three exercises does the report suggest?
It describes 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 these exercises?
The report advises practicing regularly and focusing on technique before counting repetitions. Once comfortable, it suggests three one-minute sets of each movement, with one minute of rest; this is general guidance, not a personalized plan.
Should I keep going if squatting hurts?
No exercise instruction in the report establishes that pain is expected. Stop a movement that causes pain, and ask a qualified professional for guidance, particularly if you have an injury or pre-existing condition.
Source: fitandwell.com
