Why & How to Use Heel Lifts for Squatting

The squat, in some way shape or form, will be part of any good training program.

However, good range of motion on this movement doesn't come naturally to everyone.

If this sounds familiar, then using heel lifts may be to your benefit.

So, the aim of this article article is to explain the role of ankle mobility in squatting, why heel lifts can help, how they affect the muscles used during a squat, and different ways to make use of them.

The role of ankle mobility in squatting 

Ankle mobility during a squat refers to the range of motion (ROM) available at your ankle joint, particularly the ability to dorsiflex; or, your ability to bring your knees past your toes.

If your range of motion in this movement is insufficient, it can impact your squat mechanics further up the chain.

When you squat, your knees need to travel forward past your ankles.

Without sufficient dorsiflexion, your body often compensates by shifting weight backward, tilting your torso forward, or lifting your heels off the ground.

Various factors can limit ankle mobility, including:

• Tightness in the calf musculature (typically the soleus muscle)

• Stiffness in the joint structures

How heel lifts can help 

The term "heel lift" can characterize any object that goes under your heels and elevates them off the ground.

This results in your foot being at an angle (heel higher than your toes) instead of being flat on the ground.

The effect this has on your squat is through reducing the required range of motion in ankle dorsiflexion during the movement.

If ankle mobility was the limiting factor to your squat mobility, then everything up the chain will move more smoothly during the exercise.

Someone who struggled to get past parallel (when your hips and knees are level) may be able to squat as

The best part is the the effects are immediate.

Do you NEED to address your ankle mobility?

It may be easy to see using heel lifts as a band-aid to the real problem of limited ankle mobility based on what we have discussed so far.

However, I would urge you to not view this so superficially.

The main point I want to bring up here is that there are instances where chasing more ankle mobility might not be a good use of time.

For instance, people who have long femurs (thigh bones) relative to their body will always find it hard to squat deeply no matter how mobile their ankles are.

Longer femurs will force a person to shift weight backward as they squat down, which is why such people will typically squat in a way that involves bending over more at the hips.

Heel lifts provide a slight forward shift in weight which can counteract this biomechanical backward shifting of weight during the squat.

For these people, squatting with heel lifts may be the only way they are able to squat ass-to-grass without losing balance.

If your ankles have limited mobility, than improving this may not be a bad idea.

However, it’s first worth considering if this will result in the overall outcome (better squat depth) your after before pursuing this goal.

There are other reasons why this may be the case apart from relatively long femurs, but hopefully this illustrates the idea.

Muscle activation changes with heel lifts 

Another noteworthy point and potential use-case of using heel lifts for squatting pertains to the difference in muscle activation during the lift.

The more you elevate your heel, there is:

• More quadriceps activation & stress on the knee: your knee will reach its full range of motion before your hip does. In other words, your knee won't come as close to your torso.

• Less glute activation & stress on the hip: this occurs for the same reason.

I do want to note that I am intending to use the word "stress" with a negative connotation.

After all, targeted stress is the entire point of exercise.

However, this alteration in load distribution may have implications for if you choose to use heel lifts and how much of a heel lift you use.

For instance, if your reason for using heel lifts is to enhance range of motion, then a slight heel lift may do the trick.

Conversely, if your quadriceps are weaker than your glutes and they are the limiting factor to your squat strength, then using a larger heel lift to bias your quadriceps may help you build your squat strength more quickly.

At the end of the day, as with most things, it depends on where you are now & what your goals are.

Does the type of squat matter?

There are many ways to squat, including: barbell back squats, front squats, overhead squats, goblet squats, split squats, etc.

The mobility demands of each squat may vary.

You can use heel lifts for any kind of squat, you just might find them more useful for one type of squat than another.

Different Ways to Lift Your Heels During Squats 

As we mentioned before, the term "heel lift" can mean many things.

The following are some examples of how to put this into practice:

1. Weightlifting shoes 

Weightlifting shoes have a built-in elevated heel, usually ranging from 0.5 to 1 inch. These provide consistent support and stability, making them the gold standard for anyone serious about incorporating heel lifts into their routine. 

Best for: 

• If you who take their training more seriously

• If you foresee yourself using this technique frequently

Drawback: 

• More expensive compared to other solutions 

2. Heel wedges or ramps 

Heel wedges or slant boards are portable tools designed specifically for elevating heels. They’re a great investment for at-home lifters or those who prefer not to commit to weightlifting shoes. Plus, they offer adjustable angles, giving you the ability to customize the elevation. 

Best for: 

• If you will use varying levels of a heel lift

• If you want a cheaper option compared to weightlifting shoes

3. Plates under your heels 

The simplest and most accessible option is placing small weight plates (such as 2.5 or 5 lbs) under your heels. This method mimics the effect of wedges or specialized shoes and is perfect for lifters experimenting with heel elevation. 

Best for: 

• If you just want to experiment with this technique

• If you do not take your training too seriously

Drawback: 

• Much less stable than the previous two options