Knee ache is likely one of the biggest hurdles folks face when squatting. Whether it stems from poor type or muscle imbalances, it will possibly make squats uncomfortable—and even trigger you to keep away from them altogether. The excellent news? A easy adjustment may also help forestall ache and preserve you squatting robust.
“Elevating the heels during a squat shifts the center of gravity forward, allowing for a more upright torso position,” Ben LaNeve, Personal Trainer at Life Time Annapolis, says. “This reduces the demand on ankle dorsiflexion, making it easier to achieve depth while keeping the knees tracking properly over the toes.”
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Why It Works
While accidents or joint points can contribute to knee ache throughout squats, the most typical culprits are poor mobility and improper type. If type is the problem, a easy repair—elevating your heels—could make an enormous distinction.
“For some lifters, especially those with limited ankle mobility or tight calves, this adjustment alleviates excessive forward knee travel and compensatory hip hinging, which can reduce stress on the knees,” LaNeve says. “By improving squat mechanics and distributing load more effectively, heel elevation can create a smoother, more pain-free movement pattern.”
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How to Elevate
From weightlifting shoes and squat wedges to placing weight plates under your heels, there are tons of ways to elevate your heels. According to LaNeve, investing in a pair of heel-elevated weightlifting shoes is worth the investment.
“Weightlifting shoes offer a stable base with built-in heel elevation (typically 0.5” to 1”), making them ideal for consistent squat mechanics and Olympic lifting,” he says. “Squat wedges provide customizable angles, allowing lifters to fine-tune their positioning for mobility or rehab purposes. Plates under the heels are a low-cost and accessible alternative but can be unstable, especially under heavy loads. For serious lifters, weightlifting shoes are the most effective long-term option, while wedges work best for mobility adjustments and rehab.”
Can Heel Elevation Allow Lifters To Handle More Weight?
Before weightlifters try anything, they always ask the same thing—will this help me lift more? According to LaNeve, the answer is yes.
“Elevating the heels can help lifters handle more weight by improving squat mechanics,” he says. “It enhances depth, reduces ahead lean, and optimizes knee monitoring, main to higher drive distribution. By minimizing mobility restrictions and shifting load into the decrease body extra effectively, lifters can generate extra energy and keep stability beneath heavier hundreds.”
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