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A Fit&Well report says heels lifting during a squat can reflect limited ankle movement, but may also be a protective response related to hip mobility or strength. It recommends three scaled squat exercises, while noting that the right approach depends on the individual.
Fit&Well has published a guide to why some people’s heels rise when they squat, outlining three exercise variations designed to help them practice the movement. The report says limited ankle dorsiflexion is a common explanation, but suggests that hip mobility or strength may also play a role for some people, meaning ankle and calf stretches alone may not address the issue.
The report describes ankle dorsiflexion as the movement that lets the shin travel forward over the foot during a squat. When that motion is limited, including by tightness in the calves or ankle joints, a person may have difficulty lowering into a deep squat while keeping the heels on the floor. The article cautions that this is not the only possible explanation: for some people, it says, heels lifting may be a protective response associated with weak or tight hips.
Its suggested exercises are a suspension-trainer squat, a slow sit-to-stand from a sturdy chair and a deep squat hold with the heels raised on plates or wedges. The first uses the straps for balance and support; the second slows a familiar standing movement to practice control; the third allows a person to work in a deep squat position while keeping the heels supported.
Fit&Well advises starting by practicing each variation and gradually exploring range, rather than prioritizing repetitions. Once technique feels secure, its suggested format is three sets of each exercise, working for one minute and resting for one minute. The guide also describes gradually reducing reliance on the straps, slowing the sit-to-stand descent, or lowering the heel support as progressions.
What the Heel Lift Can Signal
The distinction matters because the same visible movement may have different contributing factors. If ankle motion is limited, working on the ankles and calves may be relevant; if hip mobility or strength is involved, stretching those areas alone may not resolve the difficulty. The report presents these as possibilities, not a diagnosis of why any one person’s heels rise.
Its regressions give readers ways to practice a squat at a manageable level: support can reduce the balance challenge, a chair offers a clear target, and a heel wedge can make a deep position more accessible. These are exercise suggestions from the report, not proof that the movements will correct the issue for everyone. Pain, injury history and individual movement differences are not assessed in the article.
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The Guide’s Three Squat Regressions
The report frames the exercises as scaled versions of an unweighted squat, with the stated aim of building strength through different parts of the movement while gradually working toward heels-flat squatting. It recommends keeping the feet hip-width or slightly wider, with the toes turned slightly outward, for the suspension-supported squat and heel-elevated hold.
In the suspension-trainer variation, the person holds the handles, leans back and bends the knees, allowing the straps to assist balance. The article suggests pausing at the lowest comfortable point and later relying less on the trainer. For the chair variation, the person stands without pushing off with the hands and then controls the return to the seat; the proposed progression is to lower slowly and lightly tap the seat rather than fully sitting.
For the third variation, thin plates or wedges go under the heels while the person lowers into a deep squat with the knees apart and torso upright. The report says to use enough heel elevation to maintain the position and, over time, reduce that height. It does not give a fixed schedule for progression or a measurement for choosing the initial support height.
““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 the cause of heel lift in any individual, provide research data comparing the three exercises, or state how quickly they may help. It also does not specify how to distinguish ankle restriction from a hip-related limitation or another factor. Its description of a protective response is presented as a possibility for some people, not a confirmed explanation for every case.
The source does not provide guidance for people who experience pain, have a current injury, or are unsure whether a movement is suitable for them. The exercises should not be treated as a diagnosis or a guaranteed fix; readers with concerns about their movement can seek advice from a qualified health or exercise professional.
Progress Gradually and Reassess
The article’s next step for readers is repeated practice over several weeks, with gradual progressions based on control and comfort rather than a promised deadline. That may mean using the straps for support, sitting fully on the chair, or keeping a greater height under the heels at first, then changing one element as confidence and strength improve.
Fit&Well gives no follow-up results or timeline showing whether the approach resolves heel lift. The practical outcome to watch is whether a person can perform the movement with improved control and, where appropriate, less support. If the issue persists or involves discomfort, an individualized assessment may help clarify what is contributing to it.
Key Questions
Why do my heels lift when I squat?
Limited ankle dorsiflexion, including restriction linked to calf tightness or the ankle joints, is one possible reason. Fit&Well says hip mobility or strength may also contribute for some people; the cause cannot be determined from heel lift alone.
Will stretching my calves fix it?
Not necessarily. The report says ankle and calf stretching alone may not address the issue when hip mobility or strength is involved. It does not claim that one approach works for everyone.
What three exercises does the report suggest?
It recommends a suspension-trainer squat, a slow sit-to-stand from a chair and a deep squat hold with the heels supported on plates or wedges.
How often should I do the exercises?
Fit&Well suggests first practicing each version and gradually exploring range. Once the technique feels secure, it proposes three sets of each move, working for one minute and resting for one minute. The report does not give a personalized schedule.
Should I keep exercising if squatting hurts?
The report does not give pain-specific instructions. It does not establish whether an exercise is appropriate for a particular person, so anyone with pain, injury concerns or uncertainty can consult a qualified health or exercise professional.
Source: fitandwell.com
