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A Fit&Well report says lifted heels during a squat can be associated with limited ankle movement, but may also relate to hip mobility or strength. It recommends three scaled exercises—supported squats, slow sit-to-stands and heel-elevated squat holds—while noting that the right approach depends on the individual.
Fit&Well has published a guide to why a person’s heels may lift during a squat and describes three exercises for practicing the movement: a suspension-trainer squat, a slow sit-to-stand and a heel-elevated deep squat hold. The report says ankle or calf tightness can be one explanation, while hip mobility or strength may also play a part for some people.
The report describes limited ankle dorsiflexion—the ability of the shin to move forward over the foot—as a common explanation for heels lifting during a deep squat. Tight calves or ankle joints can restrict that movement. But Fit&Well cautions that the same movement pattern may have other explanations, including hip limitations, so stretching the calves and ankles alone may not address the issue for everyone.
The first exercise uses a suspension trainer for support while the person lowers into a squat. The guide suggests keeping the feet around hip-width or slightly wider, turning the toes slightly outward, and pausing briefly at a comfortable depth. It recommends relying less on the straps as control and mobility improve.
The other two options are a slow sit-to-stand from a sturdy chair and a deep squat hold with the heels supported on thin plates or wedges. The guide advises practicing the movements gradually rather than focusing on repetitions at first. Once someone is comfortable with the technique, it suggests three sets of each movement, working for one minute and resting for one minute. The source does not provide evidence from a clinical study that these exercises will correct the issue for every person.
A Squat Cue With More Than One Cause
Heels lifting can make it harder to maintain the squat position a person is aiming for, and the cause may affect which practice is useful. The report’s central point is that ankle flexibility is not the only possible factor: hip mobility, strength and comfort at depth may also matter. That distinction may help readers avoid assuming that one stretch is a universal fix.
The suggested exercises use support and reduced demands to let people practice the movement in stages. A strap can assist balance, a chair limits the depth required, and heel support makes a deeper position more accessible. These are exercise suggestions, not a diagnosis; the article does not establish why any one reader’s heels lift or promise a particular result.
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How the Three Regressions Work
Fit&Well frames the exercises as regressions of an unweighted squat—simpler or supported versions that can be adjusted as a person gains control. In the suspension-trainer squat, the straps provide assistance while the person practices bending the knees and hips. The report says to keep the knees open enough to make room for the hips and to push through the heels on the way back up.
For the sit-to-stand, the guide recommends using a sturdy chair, standing without pushing off with the hands, and lowering back down under control. It describes progressing from sitting fully to lightly tapping the seat before standing again. For the heel-elevated hold, plates or wedges support the heels while the person settles into a deep squat; the suggested progression is to reduce the heel height over time. The guide also says a suspension trainer can help with balance during this version.
The report recommends regular practice over several weeks, but it does not specify a study, measured outcomes or a timeline that applies to everyone. Its instructions are general fitness guidance rather than an individualized assessment.
“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 Guide Cannot Establish
The source does not identify a specific cause for an individual’s lifted heels, nor does it report controlled testing of the three exercises. It is unclear how reliably the routines change squat depth or heel position, how long that may take, and whether they are appropriate for people with pain, prior injuries or other limitations. The report’s suggestion that lifting may protect some people is a possibility it raises, not a diagnosis.
Readers should stop an exercise if it causes pain or feels unsafe. Anyone with persistent pain, a recent injury or a health condition affecting movement may want guidance from a qualified health professional or exercise specialist before changing their routine.
Practice Gradually and Reassess
The guide’s next step is to practice the supported versions consistently, use a range that feels manageable and progress only as control improves. That could mean using less support on the suspension trainer, lowering more slowly toward a chair, or reducing the height beneath the heels. The source offers a general suggestion of working in one-minute intervals with one-minute rests once technique is established, rather than a personalized program.
Whether the approach helps a particular person is not known from the report. If heel lifting continues or comes with discomfort, an individualized assessment can help clarify what is limiting the squat and whether these exercises are suitable.
Key Questions
Why do my heels lift when I squat?
Limited ankle dorsiflexion, sometimes associated with tight calves or ankle joints, is one possible reason. Fit&Well also says hip mobility or strength may contribute for some people; the movement alone does not identify a definite cause.
Will calf and ankle stretches fix it?
Not necessarily. The report says ankle and calf stretching alone may not help when hip mobility or strength is involved. It does not claim that any single exercise is a guaranteed fix.
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 should I progress these exercises?
Start with a comfortable range and prioritize controlled technique. The guide suggests gradually reducing assistance or heel height; it advises focusing on practice before counting repetitions.
Should I keep exercising if squatting hurts?
No exercise guidance in the report establishes that pain should be pushed through. Stop if a movement causes pain or feels unsafe, and seek advice from a qualified professional if symptoms persist or you have an injury or relevant health condition.
Source: fitandwell.com
