Why You Should Do Heel Elevated Squats - COMPLETE GUIDE (Benefits, Demonstration, Explanation)- 2021
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- čas přidán 7. 07. 2024
- Why Do Heel Elevated Squats?
Heels elevated squats have become increasingly popular in recent years for strength and conditioning coaches and physical therapists alike. The benefits of heels elevated squats are numerous, and in this video we will cover the benefits, equipment, and proper squat technique with a follow along set at the end.
The primary reason to perform heels elevated squats is that it makes it easier to shift the weight back. By shifting the weight back, it is easier to access ranges of motion in the hips, knees and ankles. By accessing these ranges of motion, we are able to achieve an upright trunk position during the squat, which results in less stress on the back.
Heels elevated squats are versatile in that they can be used as part of a warm-up, as a primary lift, or as an accessory exercise depending on the intent of how it fits into a bigger program. When improving range of motion and mobility is the primary goal, this activity can be used as the main lift. When offsetting range of motion loss from higher level activities is the goal, this variation can function as a warm up or an accessory exercise.
However, there are a few common mistakes that people make when performing a heel elevated squat, which includes overly flexing the spine rather than allowing movement within the pelvis through proper weight distribution. This is why cues to squeeze the glutes or to pull the belt buckle up in order to induce a posterior pelvic tilt are usually unhelpful.
In terms of equipment, the links below will give you some options (and if you buy from my links I will earn a small commission).
For sturdier construction and maximum options, I’d recommend the slightly more expensive metal wedges.
For basic needs of being able to get the exercise done, the foam wedges will also work fine.
The wooden option gives you adjustability in terms of angle and can be good for those who want to experiment with varying degrees of heel elevation.
Affiliate links:
Wedgiez XL Foam Wedges (BEST VALUE): squatwedges.com?sca_ref=1758212.mwdrbGR44h.
Foam Squat Ramp: amzn.to/2TwIwAT
Squat Wedges: amzn.to/2SEwCV4
Wooden Adjustable Slant Board: amzn.to/3fUKGlq
Camera Kit for Video Production: amzn.to/34MD3IF
00:00 - Intro
00:28 - Benefits of Heel Elevated Squats
01:00 - Knee Compensations
02:18 - Ankle Mobility
02:38 - Upright Trunk Position/Butt Wink
03:03 - Equipment
04:15 - Demonstration
05:26 - Additional Tips
06:43 - Follow Along
07:43 - Recap
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Very helpful, thank you!
Happy to find this video. I can hold an elevate ankle squat & felt bad not being able to do it flat footed. But I am 25lbs overweight, so am grateful I can get up & down pretty easily doing this at least, even over 60.
Glad I saved this video I've been doing it wrong for the last 3 months. now I'm back on track this video might be the game-changer thanks bro.... I wasn't keeping my back straight there was like a 45 degree angle.. I see the difference now I only could do two with my back straight as opposed to 15 the wrong way.... also it is easier with the weight than without to keep your back straight thanks again
This is all very true. Upright trunk position equals weight further back, more external rotation and posterior expansion benefits.
Doing a few reps correctly can be quite potent eh?
Great stuff coach!
Thank you!!
Good advice thank you for this video I will definitely try this out as my knees are uncomfortable when squatting
You are most welcome!
Great form I wasn't expecting that with those tight shorts on
Thanks!! They got some give to them!
I’ve been struggling with my squats and form not to mention I have gotten some knee pain now idk why but this has helped me a lot I feel like it’s helping me get lower without having to use the smiths machine. Thanks for the tips.
Happy to help!
I'm 6'5 with very long legs. Heels up helps me go full ROM withouth pain
I ruptured my Achilles so this is like a must for me. I plan on slowly working my way back to barefoot but only if I can get the full ROM wiTh my hips tilting the same
Yup slow and steady with guidance from your PT
@@ChaplinPerformance haha bro i didnt even see a doctor or put a cast on. i went the caveman route and walked it off for like 5-6 months til it stopped hurting. I think im doing ok now this was about 9 months ago. still not gonna push my luck
@@miniberricsclips2594damn! warrior
Two questions, can you do this with sumo squats? And static lunges?? Where one foot is on the wedge for the static lunges. Thank you!
Is it good for swayback?
Make a slant board at 13 to 16 degrees
Ok so I been tought and told for knees not to pass toes while squating. I have a bad knee and I still squat with belt squat and knee gets sore but nothing crazy. I have knee arthritis.
These wedges look like they put all kinds of pressure in the knees as you squat and knee passes toe all the time. I am thinking this is really bad for people with bad knees??
I have a bad knee and this looks like it puts lots of pressure in knees when squating?
Can you explain why I really injured "what feels like my IT band" today while doing these squats? I was performing cycle squats on my slant board at home. My former looked just like yours. I'm so puzzled because I felt it once I finished working out..now, I can hardly walk. Ugggh
Probably related to lacking internal rotation capabilities somewhere on the side in question. Also likely an overly sensitized nervous system misinterpreting muscle tension as pain
If wesley crusher aka Whill Wheaton needed a body double you would make a good candidate.
Is this a issue of flexibility or balance/strength? If elevated deads/Hindu squats are easier. Feels very tight in ankles/top of foot near ankle
It’s just that biomechanically it is easier to access range of motion in this position
Any tips for someone doing heel elevates squats with Flat feet and Knock Knees?
Band around knees, make sure you can feel the outer edge of your foot
What the reason of shifting pelvic to one side during squat , I mean shifting in frontal plane
Thank you ❤️
Hi there!! The hip shift will typically be at ~90 degrees hip flexion and is likely due to an inability to internally rotate at the hip. You’ll likely see an anterior orientation of the pelvis on that side more than the other.
@@ChaplinPerformance You mean the hip have to do internal rotation when it reach to 90 degree of flexion??
Thank you for reply 🌼🌼
How much of an incline is recommended? I use a 2x4 and my guess is it's about a 35°-40° incline.
I like 10-30 degrees
how do u target the inner quad muscles?
Typically just progressive loading in a comfortable position/exercise
Would this be ok to do if you have flared ribs as well as rotated pelvis.
Jeanna
This is pretty beneficial for most… I can’t say specifically for you but generally this is a great option. If you get the pelvis rotated less first it should help!
What angle of elevation do you recommend?
10-30 degrees definitely not more than that
Good video, what degree would be better, 20° or 30°?
Usually 20
@@ChaplinPerformance I see, thank you
I think I have limited ankle mobility when performing a normal squat. My feet naturally want to turn out when deep in a squat, if I force my feet to point forward, my heels want to come up. This is all eliminated when doing heel elevated squats. But my question is should I always do squats this way? Should I work on decreasing the height of my elevated heels in order to progress to being able to do this with my feet flat on the ground? Surely I can't just do squats with heels elevated for the rest of my life right?
I feel the same as you but I don't have the answer bro lol
Was going to be my response too lol
If it heels elevated works for you and you're seeing benefits, then don't even worry about not training conventional squat. Better than getting injured and not being able to train. Just stick to elevated heel squats and maybe experiment with body weight conventional squat or goblet squats.
Whats that splint thingy called
It's a heel wedge. Here is a (affiliate) link if you would like to purchase one: squatwedges.com?sca_ref=1758212.mwdrbGR44h
good advice straight to the point man thank you. Also dont dress like that my guy you are better than that .
Thanks for the advice and the compliment! Will keep it in mind. 👍
I would just like to be able to squat flat footed
i get what you said in the video but i have a basic question....when squatting, the ankles go in dorsiflexion..what's the point of plantar flexing the ankles on a wedge board...isn;t the counter intutitive?
Mainly helps control center of gravity. If it helps you get a deeper angle of DF, then the starting position doesn't much matter.
What is the difference between doing a Hindu squat and doing a squat using a wedge? Your essentially using the Sam ROM. Does wedge provide other benefits?
Yes the heel remaining grounded helps to shit the COM back further and allows for access to mechanics associated with the earliest phase of gait
@@ChaplinPerformance thank you!
Most welcome!
But are you sure I can go with my knees over my toes when using the wedge? Because on regular squats without wedge, going knees over toes is a no-no.
Knees over toes just puts a bit more stress on the knees. It's just nor recommended if you got a couple hundred pounds on your shoulders, but given that you're here -- that's likely not an issue.
My knees hurts if I go all the way down. Should I build my way up? I have inflammation in my knees….
Hi there. If you are experiencing pain I would consider working with someone qualified in helping you work through these issues on an individual basis. Because I haven’t assessed you I cannot advise you either way.
@@ChaplinPerformance Thanks! I have an Xray and Ultrasound on my knee this week. :)
@@valeriemontpetit9137 so what happened
Can we use weight plates instead of using ramp?
Not as effective
They still do the trick! Use what you got ALWAYS
Are the toes and knees supposed be straight through the whole exercise? Or are the toes or knees supposed to point out a bit at any point?
Depends on your individual capabilities and structure. For me, they stay pretty straight. For a lot of people, knees slightly out as you come down and slightly in as you push down might be useful.
@@ChaplinPerformance thanks! and besides the knees, is ok if the toes are pointed out a bit or should we aim to keep those straight in line with the knee?
I wouldn’t point them out relative to the knee
Elevated heel squats are awesome🔥🔥
It's a savior for long femur guys 😭
Why do my knees have to hurt so much while doing squats??
Pain is the body’s way of alerting you yo threat. If you were to do it or think about it a little differently, you might be able to decrease that! Over time I’m sure you can learn to squat without pain
I've always been very bad at squats, and I noticed it was because of my heels, they don't stay on the ground. Should I work on the mobility there or just ignore it and do heel elevated squats?
The reason you can’t keep your heels on the ground is your body orients too far forward in space and manifests as a perceived limitation in ankle mobility.
I haven’t assessed you so I can’t say for sure that heel elevated squats are appropriate for you specifically, but many people who have difficulty keeping the heels down benefit from heel elevated squats because it helps them maintain their weight back further
Ngl I've e been using my sister's heels 👠 for the elevation is it a bad idea can anyone tell me please!
If you stretch the heels out she might get mad
@@ChaplinPerformance lmao that's really helpful 😂👍
Using a wedge, doesn't the weight shift backwards off the quadriceps and more onto the hamstrings, glutes and hips?
What if your cant get wedges
Find some sort of a ramped or slanted surface like a driveway or concrete ramp
Buy a $5 yoga block and cut it down the middle. Works great :)
Use plates
Can we use high heels?
This is a great question. I wouldn’t necessarily recommend that because of the typical lack of heel counter and arch support in a heel but I have had a patient with knee pain go to a wedding and wear heels and have her knees have pain relief. Lol!! So not recommending but it could maybe work under some circumstances! Haha!
lol fair question tho
Before you load a heavy squat in stilettos, makes sure someone is recording😂
What angle does the wedge has to have?
I’d check out the Squat Wedgiez link below (affiliate link)… it is a perfect angle
about 13 to 16 degrees slant
It looks bad on knees?? It looks like is putting lots of pressure on knees since they are passing toes. I have a knee with arthritis and other issues and i still squat with belt squat and knee get sore and a little swollen somethimws but then it goes away with some ice. I would like to use these wedges but i dont know if that will make my knee worst🙄🙄
Look up knees over toes guy, strong knees need knees over toes.
Who shouldn't use heel wedges?
They are a pretty good tool for most!
Isn’t this terrible for the knees?
Nope actually can be quite good for them
I am a complete nut job, I built a large one.
Yes Cade, that’s right.
And what if you're a normal person working out at home and don't want to buy a ramp?
Whether you are normal or abnormal, you’ll really get the most benefit by investing in some squat wedges. The ones from Wedgiez in the description are a great value.
i use a big 5lb plate
I use two 10 lb. Olympic plates. I also have wedges I bought on Amazon for $20. I prefer the plates.
@@ChaplinPerformance mate you don't need, some fancy wedges, piece of 3 by 2 Wood does the job, save your money, don't buy all these fancy bollocks..
@@johnmac.6760 but he told you why that wasn’t good
dont forget the more important part of this exercise , you also utilize your toes and Achilles more , so injuries are easier to occur
What are you even talking about?
Very sad thing is 99.9999% of everyone in the gym does not own that wedge nor if they did perform it as you just did. They all place their heels on a 10 pound weight and therefore put ALL the stress on their forefront of their foot and in their knees
I 100 percent agree which is why I think everyone should invest in a wedge or ramp. I really find they make all the difference!
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This just seems like another crutch that doesn't address the actual problem. Without them, you're basically back where you started.
This couldn’t be further from the truth. The wedges help you learn how to displace your center of mass posteriorly, which then allows you to orient musculature into positions that you might not have otherwise had access to. This can improve access to motion and carry over into squatting variations that don’t have a heel elevated component.
Also, if there’s a tool that allows someone to achieve a better movement pattern and load that pattern rather than trying to “fix” their current pattern and not be able to drive the desired adaptations from loading, then is it really a crutch? Or just a really good training tool?
@@ChaplinPerformance What wedge degrees or height is best to use for beginners and work up to next level? Thank you.
Absolutely untrue. I tried it yesterday and my chronic back pain went away after a 5 minute workout. I can't touch my toes, but after this, I increased my reach instantly
Way to long winded. This is more like a physiology class.
Thanks a bunch!