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A Fit&Well report says heels lifting during a squat may reflect limited ankle movement, but it can also be a response to hip weakness or tightness. It outlines three scaled squat exercises—using suspension straps, a chair and heel supports—to practice the movement gradually; the report does not provide clinical evidence that they work for everyone.
Fit&Well has published guidance for people whose heels lift while they squat, describing three modified exercises that can help them practice the movement with support. The report says the issue may relate to restricted ankle movement, but can also reflect hip weakness or tightness, meaning calf and ankle stretches alone may not address every case.
The report describes limited ankle dorsiflexion—the ability to move the shin forward over the foot—as a common explanation for heels rising during a squat. Tight calves or ankle joints may restrict that movement. But the author says that, for some people, particularly those with weak or tight hips, lifting the heels could be a protective response. The supplied report does not cite clinical studies establishing how often either explanation applies.
The first exercise is a suspension-trainer squat. Holding the straps provides support while the person bends the knees, lowers into a squat and pauses briefly at the lowest comfortable point. The second is a slow sit-to-stand from a sturdy chair, with attention on controlling the descent and pushing through the heels to stand. Both exercises can be made harder by relying less on support or slowing the movement as control improves.
The third is a heel-elevated deep squat hold, using thin weight plates or wedges beneath the heels to help the hips settle into a deeper position. The report recommends keeping the knees apart, the back flat and the chest facing forward, and reducing the heel support over time if comfortable. It suggests beginning with practice rather than a fixed repetition target; once technique feels confident, it proposes three sets of each exercise, working for one minute and resting for one minute.
A Squat Issue With More Than One Cause
The distinction matters because a heel lift does not, by itself, identify which part of the movement is limited. If someone assumes the problem is always tight calves or ankles, they may focus on stretching without addressing other factors that affect their squat. The report instead presents hip mobility and strength as possible parts of the picture, while stopping short of diagnosing any individual reader.
Its exercises offer ways to scale the movement rather than forcing a deep, unsupported squat. Straps and a chair provide assistance, while heel supports allow practice at a depth that may otherwise be difficult. That can make the advice accessible to people building strength, but the report does not establish that these exercises will correct the issue or prevent injury for everyone.
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How the Three Regressions Work
The Fit&Well article frames its recommendations as squat regressions: easier or supported versions of the full movement. In the suspension squat, holding straps reduces the balance challenge so the person can focus on lowering and returning to standing. The article advises using less strap support as strength and mobility develop.
For the chair variation, the main emphasis is controlled movement. The person starts seated, stands without using their hands, then reverses the movement slowly. The heel-elevated hold uses support under the heels to make a deep squat more manageable, with the stated progression of lowering the support gradually. These instructions come from the report; they are not individualized exercise prescriptions.
“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 Guidance Cannot Establish
The supplied article does not say how to distinguish ankle restriction from hip-related limitations in an individual, or whether other factors may contribute. It also provides no study data, success rates or evidence that the three exercises resolve heel lifting. The author’s experience and recommendations should not be treated as a clinical assessment.
The source does not specify how many weeks most people should practice the exercises, how quickly they should reduce support, or what to do if a movement causes pain. People with an injury, persistent pain, or a medical condition may need individualized advice from a qualified health professional or physical therapist before changing their training.
Progress Only as Control Allows
The report’s suggested next step is to practice the supported variations regularly, then progress according to comfort and technique: use less assistance on the suspension trainer, control the chair descent more slowly, and gradually reduce the height under the heels. Its proposed one-minute sets with one-minute rests apply after the person feels confident with the movements.
There is no follow-up study or outcome data in the supplied source, so it is not clear whether the exercises improve squat depth or heel contact for readers. If the issue persists, causes pain, or follows an injury, an assessment by a qualified professional can help clarify what is appropriate.
Key Questions
Why do my heels lift when I squat?
The Fit&Well report identifies restricted ankle dorsiflexion as one possible reason, including tight calves or ankle joints. It also says hip weakness or tightness may contribute for some people. Heel lifting alone cannot confirm the cause.
Will calf stretches fix the problem?
Not necessarily. The report says ankle and calf stretches alone may not help when hip mobility or strength is part of the issue. It does not offer a way to diagnose the cause without an individual assessment.
What are the three exercises in the report?
They are 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. Each modifies the squat so a person can practice with assistance or a changed range.
How often should I do these exercises?
The report does not set a weekly frequency. It says to begin by practicing each version and improving gradually, then suggests three one-minute sets of each move with one-minute rests once technique feels confident. Stop if a movement causes pain and seek professional guidance when needed.
Source: fitandwell.com
