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A Fit&Well report says lifted heels during a squat can be linked to restricted ankle movement, but may also reflect hip mobility or strength limitations. It recommends three gradually progressed squat variations; the exercises are guidance, not a diagnosis or a guaranteed fix.
Fit&Well has published advice for people whose heels rise during a squat, describing limited ankle movement as one possible cause while noting that hip mobility or strength may also play a role. The report outlines three scaled squat exercises—using a suspension trainer, a chair and heel support—as ways to practice the movement progressively, rather than treating heel lift as proof of a specific problem.
The report says tight calves or ankle joints can limit ankle dorsiflexion, the movement that lets the shin travel forward over the foot as someone lowers into a squat. When that movement is restricted, the heels may come off the floor. But the report cautions against assuming the ankles are always responsible: it says heel lift may also act as a protective response for people with particularly weak or tight hips. It does not provide clinical testing or evidence establishing which cause applies to any individual.
The three exercises begin with a suspension-trainer squat. Holding the straps can reduce the balance challenge while a person practices lowering into a squat, keeping the knees open and pausing briefly at the lowest comfortable position. The suggested progression is to rely less on the straps as strength and mobility improve.
A slow sit-to-stand uses a sturdy chair to practice controlled lowering and rising, initially without pushing off with the hands. The third exercise is a supported deep squat hold, with thin plates or wedges under the heels; the report suggests lowering their height gradually as the position becomes more comfortable. It advises starting by practicing each variation and building range gradually. Once technique feels confident, its suggested routine is three sets of each move, working for one minute and resting for one minute.
Building a More Controlled Squat
Heel lift can make it harder to maintain the squat position someone is aiming for, but the report’s central point is that one visible movement can have different contributing factors. Treating every case as calf tightness could miss limitations elsewhere, while forcing the heels down or pushing into a deep position may not suit every person.
The exercises offer a way to scale the movement rather than abandoning it or trying to reach depth immediately. Straps provide assistance, a chair gives a clear reference point, and heel support allows practice at a depth that might otherwise be uncomfortable. Readers should treat these as general fitness suggestions, not a diagnosis or a promise that the issue will resolve. Stop if an exercise causes pain, and seek guidance from a qualified health or exercise professional for persistent symptoms, injury, or relevant health conditions.
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Why Heels Can Rise
In a squat, the ankles need to bend as the knees move forward. Restricted ankle dorsiflexion can make that movement difficult and is commonly associated with heels lifting, according to the Fit&Well report. The report also describes another possibility: limitations in hip strength or mobility may contribute, and lifting the heels could be a protective response for some people.
The source is an exercise-advice article, not a clinical study. It reports the author’s experience starting strength training and working with clients, but it does not cite measurements, a sample size or research comparing the three exercises. Its recommendations should therefore be understood as practical coaching guidance rather than a tested treatment protocol.
““Typically, it’s considered a sign of limited ankle dorsiflexion due to tightness in the calves or ankle joints.””
— Fit&Well report
What the Advice Cannot Establish
The report does not explain how to distinguish an ankle limitation from a hip-related factor in a particular person, or how often either cause accounts for heel lift. It also does not provide clinical evidence that its three exercises will correct the issue or specify a timeline for results. The suggested practice over several weeks is general guidance, not a guaranteed outcome.
It remains unclear whether a person’s heel lift is related to mobility, strength, balance, technique, pain or another factor without an individual assessment. The source does not set out screening criteria or adjustments for people with an injury or medical condition. Pain, persistent difficulty or concern about form warrants professional advice rather than simply increasing the depth or duration of practice.
Progress Gradually and Reassess
Fit&Well recommends beginning with the supported versions and increasing the challenge as control improves: use the suspension straps less, lower to a chair more slowly, and reduce the height beneath the heels over time. Its proposed routine is three one-minute sets per exercise, each followed by one minute of rest, once the person is comfortable with the technique. The report does not say that everyone should start with this duration; it also advises focusing on practice rather than repetitions at first.
Readers can monitor whether they can move through a comfortable range while keeping control, but the article provides no formal measure of progress or clinical follow-up. If the heel lift persists, causes pain, or appears alongside other symptoms, an appropriately qualified professional can help assess the movement and recommend suitable modifications.
Key Questions
Does heel lift during a squat always mean my ankles are tight?
No. The Fit&Well report describes restricted ankle movement as one possible cause, but says hip strength or mobility may also contribute. The movement alone does not establish a diagnosis.
What are the three exercises in the report?
They are suspension-trainer squats, slow sit-to-stands from a sturdy chair, and deep squat holds with support under the heels. The report suggests progressing each variation gradually.
Should I force my heels to stay down?
The report does not recommend forcing a position. It proposes supported variations that let people practice within a manageable range. Stop if movement causes pain, and seek professional advice if symptoms persist.
How often should I do the exercises?
Fit&Well suggests practicing the versions first without focusing on repetitions. Once technique feels confident, it proposes three sets of one minute per exercise with one minute of rest. That is general guidance, not a plan tailored to every person.
Source: fitandwell.com
