Squats are one of the most popular and effective exercises for building lower body strength and muscle mass. They work your glutes, quadriceps, hamstrings, and calves, and can be done with or without weights. However, if you want to take your squat game to the next level, you might want to consider doing squats with elevated heels.
What Are Squats With Elevated Heels?
Squats with elevated heels are simply squats done with your heels raised off the ground. This can be achieved by wearing weightlifting shoes or placing small weights, such as plates or books, under your heels. The elevated heels allow you to maintain a more upright torso and take pressure off your ankles, which can be particularly beneficial if you have limited ankle mobility.
How to Do Squats With Elevated Heels?
The steps to perform squats with elevated heels are as follows:
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Place weightlifting shoes or small weights under your heels.
- Engage your core and keep your chest up as you lower your body into a squat.
- Lower your hips until your thighs are parallel to the ground or lower.
- Push through your heels to raise your body back up to the starting position.
- Repeat for the desired number of repetitions.
What Are the Benefits of Squats With Elevated Heels?
Squats with elevated heels have several benefits over regular squats:
- Improved ankle mobility: If you have limited ankle mobility, squats with elevated heels can allow you to perform the exercise with proper form and depth.
- Better posture: The elevated heels help you maintain a more upright torso, which can improve your posture and reduce the risk of back injury.
- Increased range of motion: With improved ankle mobility and better posture, you may be able to achieve a deeper squat, which can activate more muscle fibers and lead to greater gains in strength and muscle mass.
- Reduced knee stress: By allowing your knees to track over your toes more easily, squats with elevated heels can reduce stress on your knees and improve joint health.
Who Should Do Squats With Elevated Heels?
Squats with elevated heels are suitable for anyone who wants to improve their squat form and performance. However, they may be particularly beneficial for the following groups:
- People with limited ankle mobility
- Weightlifters and powerlifters
- Athletes who require explosive lower body strength
- Individuals with back pain or injury
Conclusion
Squats with elevated heels are a simple but effective modification of the classic squat exercise. They can help you improve your squat form and performance, reduce the risk of injury, and activate more muscle fibers for greater gains in strength and muscle mass. Whether you are a beginner or an experienced lifter, consider giving squats with elevated heels a try and see how they work for you.