Heel lifted squats, also known as heel elevated squats, can be performed by elevating your heels on a small platform (like weight plates or a wedge) while performing a squat. The short video snippet implies elevating your heels with a bar behind you. This is an advanced exercise that allows for a greater range of motion and can target different muscles.
Here's a breakdown of how to do heel lifted squats:
Steps to Perform Heel Lifted Squats
- Set Up: Place a small platform (weight plates, a small wedge, or a specialized heel lift) on the floor. The height of the platform will depend on your mobility and comfort, typically ranging from 0.5 to 2 inches.
- Position: Stand on the platform with your feet shoulder-width apart. Your toes should be pointing slightly outward.
- Bar Placement (Optional): If using a barbell, position it across your upper back, similar to a regular back squat. If not using a barbell, you can perform the squat with just your bodyweight or with dumbbells held at your sides or in front of you. As noted in the YouTube snippet, the heels can also be raised with a bar behind.
- Engage Core: Brace your core as if you are about to be punched in the stomach.
- Descend: Initiate the squat by pushing your hips back and bending your knees. Keep your chest up and your back straight.
- Depth: Squat down as low as you comfortably can while maintaining good form. The heel elevation allows many people to achieve a deeper squat.
- Ascend: Drive through your heels (or elevated heels) to return to the starting position. Squeeze your glutes at the top of the movement.
Benefits of Heel Lifted Squats
- Increased Depth: The heel elevation allows for a greater range of motion in the squat, potentially leading to better muscle activation.
- Improved Ankle Mobility: Heel elevated squats can help improve ankle dorsiflexion, which is often limited in individuals who struggle with squats.
- Quadriceps Emphasis: Heel elevation shifts more of the load to the quadriceps muscles.
- Reduced Back Strain: The more upright torso position facilitated by heel elevation can reduce stress on the lower back.
Considerations
- Start Slowly: If you are new to heel lifted squats, start with a small heel elevation and gradually increase it as your mobility improves.
- Proper Form: Maintaining proper form is crucial to avoid injury. If you are unsure of your form, seek guidance from a qualified fitness professional.
- Listen to Your Body: If you experience any pain, stop the exercise immediately.
