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Fit&Well has published three squat variations for people whose heels lift as they lower into a squat: a supported suspension-trainer squat, a slow sit-to-stand and a deep squat hold with the heels raised. The report says limited ankle movement can be one factor, but hip mobility or strength may also play a role; it does not establish a diagnosis or guarantee that the exercises will resolve the issue.
Fit&Well has published three modified squat exercises for people whose heels lift during a squat, recommending supported and scaled movements to practise range and control. The report says the issue can be linked to limited ankle dorsiflexion, but it may also involve hip mobility or strength, so ankle and calf stretching alone may not address every case.
The exercises are presented as regressions—easier versions of a squat intended to let people work within their current range. Fit&Well advises practising the movements and progressing gradually rather than focusing on repetitions at the outset. Once comfortable with the technique, its suggested routine is three sets of each exercise, working for one minute and resting for one minute.
The first option is a suspension-trainer squat. Holding the straps provides support while the person bends the knees and lowers into a squat, with the report advising that the knees open outward and the movement pause briefly at the bottom. The proposed progression is to rely less on the straps as strength and mobility improve.
The second is a slow sit-to-stand from a sturdy chair. The person stands without using their hands, then controls the descent back to the seat, paying attention to keeping weight through the heels. The third is a deep squat hold with the heels elevated on thin plates or wedges. The report recommends reducing the height of the support over time, with the eventual aim of holding the position with heels on the floor.
A More Targeted Approach to Squat Practice
The guidance matters because a heel lift can have more than one possible explanation. If a person assumes the issue is only tight calves or ankles, they may focus on stretching without addressing other limitations. Fit&Well’s report instead suggests that, for some people, hip mobility and strength may also affect how they reach the bottom of a squat.
Its practical contribution is a set of ways to scale the movement rather than forcing a deeper squat immediately. The strap-supported version offers balance assistance, the chair provides a clear depth target, and the raised-heel hold lets a person practise a deep position with support. These are exercise suggestions, not a clinical assessment, and the report does not provide evidence that they work for everyone.
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Why Heels Lift During Squats
In a squat, the shin moves forward as the knees bend. Fit&Well describes ankle dorsiflexion as the movement that allows this, and says restricted movement associated with calf tightness or the ankle joint can make it harder to lower without the heels rising.
The report’s author also says that, in some cases—particularly where the hips are weak or tight—the heel lift may be a protective response. That explanation is presented as the author’s account, not as a diagnosis for every person who experiences the movement. The exercises are offered as gradual practice to build comfort and strength across different stages of a squat.
“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 Exercises Cannot Establish
The report does not identify a single cause for an individual’s heels lifting, offer a clinical test to distinguish ankle restrictions from hip-related factors, or cite research showing how reliably these exercises change squat mechanics. It also does not give a timeframe for improvement beyond recommending regular practice over a few weeks.
Whether the movements are suitable depends on a person’s circumstances, and the source does not address pain, prior injuries or other health conditions. A heel lift by itself does not confirm a particular mobility problem or injury. Anyone experiencing pain or uncertainty about exercise suitability may wish to seek guidance from a qualified health or fitness professional.
Progress Gradually With Each Variation
Fit&Well’s suggested next step is to practise each variation regularly, first exploring a manageable range and focusing on controlled technique. After gaining confidence, readers can use the report’s suggested one-minute work periods and one-minute rests for three sets of each move.
Progressions include easing off the suspension straps, lowering more slowly toward the chair, and gradually reducing the heel support. The source does not set a schedule for when to make those changes or report measured outcomes, so progression is framed as dependent on individual comfort and ability.
Key Questions
Why do my heels lift when I squat?
Fit&Well says restricted ankle dorsiflexion, including limits associated with calf tightness or the ankle joint, can be one reason. It also says hip mobility or strength may contribute in some cases. The movement alone does not identify the cause.
Which exercises does the report recommend?
The three options 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 suggests starting by practising the movements without worrying about repetitions. Once comfortable with the technique, it proposes three sets of each exercise, with one minute of work and one minute of rest.
Should I force my heels to stay down?
The report recommends scaling the squat and progressing gradually, including using straps, a chair or heel support. It does not advise forcing a range that is uncomfortable; seek professional guidance if you have pain or concerns about suitability.
Source: fitandwell.com
