Squatting with your heels elevated on weight plates may be the key to achieving a deeper squat, according to fitness experts. This simple modification can help individuals with mobility limitations reach a full range of motion and reap the benefits of a complete squat.
The gold standard for a complete squat is often considered to be a 90-degree bend in the knees, with thighs parallel to the floor at the bottom of the movement. However, for those with tight ankles or limited ankle mobility, achieving this benchmark can be challenging. This is where squatting with elevated heels comes into play.
By resting your heels on weight plates while performing squats, you can reduce the amount of ankle dorsiflexion required to complete the movement. This modification allows you to sink lower into the squat, even if your ankle mobility is limited. Elevating your heels can also be particularly beneficial during front squats, as it helps maintain an upright torso position and minimizes anterior trunk tilt.
In addition to improving squat depth, squatting with elevated heels can also lead to greater quad activation. This can be especially useful for individuals looking to target their quadriceps during their workouts. While using weight plates to elevate your heels is a helpful hack for most people, serious squatters and powerlifters may opt for heel-elevated shoes, also known as squat shoes, for better stability and force exertion.
It’s important to note that squatting with full range of motion is crucial for building strength and muscle activation in the lower body. Squatting through the complete range of motion allows you to train your leg muscles more effectively and prepare your body for functional movements in everyday life.
To work up to squats without the need for heel elevation, experts recommend incorporating ankle mobility exercises into your routine. Regularly practicing movements that improve ankle flexibility, such as ankle rocks and ankle distractions, can help address mobility issues and prepare you for squatting without elevation.
While building up to full range of motion is important, it’s essential to remember that progress takes time. Don’t be discouraged if you need assistance in the form of heel elevation or modifications. As long as you continue to work on your squat movement pattern and build strength, you’ll be on the right track to improving your mobility and achieving your fitness goals.
In conclusion, squatting with elevated heels can be a valuable tool for individuals with mobility limitations looking to improve their squat depth and muscle activation. By incorporating this modification into your routine and focusing on ankle mobility exercises, you can work towards achieving a full range of motion squat and reaping the benefits of a stronger lower body.