When performing a proper squat, the heels may naturally come up off the ground for some people. There are a few key reasons why this happens:
Ankle Mobility
Limited ankle mobility is one of the most common causes of heels lifting during a squat. When the ankles can’t bend and flex deeply, it makes it difficult to keep the weight balanced over the middle of the foot. As a result, people tend to shift onto their toes to find balance.
Tight calf muscles and Achilles tendons restrict ankle mobility. If the ankles feel very stiff and inflexible, it will be challenging to squat with the heels down flat.
Weak Ankles
The ankle joint needs to be strong and stable when squatting with a load on your back. If the ankles are weak, they can collapse inward causing the heels to lift up. This is known as valgus collapse.
Strong ankles help maintain proper foot positioning and prevent the heels from coming up. Targeted ankle strengthening exercises like heel raises and banded ankle walks can improve ankle stability.
Motor Control
Proper squat technique requires coordinated motor control throughout the entire body. For some people, the brain and muscles struggle to maintain good positioning during the squat pattern.
As fatigue sets in or the weight gets heavy, form can break down. The heels may raise up as it becomes difficult to control body positioning. Improving motor control through practice can help reinforce proper squat mechanics.
Quad-Dominant Squatting
When squatting, the glutes and hamstrings should contribute significantly along with the quadriceps. If the quads take on too much of the work, it can cause the heels to lift up.
As the quads fire and extend aggressively, they can create a rotation that puts more pressure on the toes. Activating the glutes and hamstrings helps stabilize the legs and prevent quad dominance.
Limited Hip Mobility
Full squat depth requires mobile hips that can flex deeply. Lack of hip mobility is another reason the heels may come up when squatting.
Tightness in the hip flexors, abductors, internal rotators and other hip muscles restricts the range of motion needed at the hip joint. As a result, people are forced onto their toes as they descend into a squat.
Dedicated hip mobility exercises can help improve range of motion and allow the hips to descend properly during a squat while keeping the heels planted.
Overactive Calves
Some people simply have naturally tight or overactive calves. The calf muscles attach to the Achilles tendon, which then inserts into the heel bone.
When the calves are extremely tight or activated, they can cause a reflexive lifting of the heels. Proper calf stretching before squatting combined with techniques to “unweight” the calves can help reduce this overactivity.
Squat Variations to Help Keep Heels Down
Here are some squat variations to help improve ankle mobility, reduce calf tension and keep the heels down:
Box Squat
The box squat limits your range of motion so you don’t have to flex the ankles as deeply. Sit back on a low box with your heels on the ground first before descending onto it.
Heel-Elevated Squat
Place 5-10lb weight plates under your heels to raise them up. This allows you to squat with a heel-loaded position while reducing ankle flexion.
Banded Squat
Attach a mini-resistance band above your knees or around your thighs right below the knees. Push the knees outward into the band which activates the hip abductors and improves stability.
Goblet Squat
Hold a dumbbell or kettlebell at chest level while squatting. Having an object against your chest helps counterbalance and stay centered over the feet.
Towel Squat
Place a rolled-up towel under the heels to cushion and elevate them slightly during the squat.
Calf Raises
Perform calf raises before squatting to activate and stretch the calves. This may help “unweight” them during the squat.
Tips to Increase Ankle Mobility for Squatting
Here are some tips to improve ankle mobility and dorsiflexion range of motion:
- Calf stretches with knee bent and leg straight
- Gentle dorsiflexion stretching with a strap
- Ankle mobility drills and wall sits
- Foam rolling the calves
- Incorporating plyometric exercises
Conclusion
There are many potential reasons the heels may come up while squatting. Limited ankle mobility, weak ankles, poor motor control, quad dominance, tight hips, and overactive calves can all contribute to the heels lifting.
Troubleshooting your specific limitation and using squat variations and mobility exercises can help improve form. Keep practicing the squat pattern with an emphasis on pushing the knees outward, activating the hips, and feeling the heels firmly grounded to reinforce proper mechanics over time.
Be patient and don’t force a range of motion your body isn’t ready for yet. Gradually work to improve mobility restrictions through targeted exercises. With consistent practice, you’ll gain the mobility, stability and motor control needed to squat with heels down.