Squats are one of the best exercises for your lower body in terms of building muscle and strength. However, they can be scary and hard to do if you’re new to working out or have mobility issues. But hear me out: heel elevated squats are a total game changer. Not only will they help you build stronger legs and specifically the quads, but they’ll also help your joints and overall fitness.
In this post we’ll get into 3 benefits of heel elevated squats that will make you wonder how you could have skipped them. From reducing back pain to improving ankle mobility, these squats are the real deal.
1. They Reduce Back Pain
Let’s be real – back pain is no fun. It can be debilitating and affect your daily activities and overall quality of life. But did you know heel elevated squats can help with this common issue? By elevating your heels you’re taking pressure off your lower back and your glutes, and reducing strain on your spine.
This way, You allow for a more upright trunk position while squatting which reduces the strain on the lower back. This alignment reduces excessive lumbar flexion – the forward bending of the spine which is a common cause of lower back pain.
In fact studies have shown that maintaining an upright posture while squatting minimizes the pressure on the lower back and reduces the risk of injury and alleviates existing discomfort. By doing heel elevated squats you’re able to shift your body weight more evenly and take pressure off the spine and surrounding muscles.
Perfect for those with existing back pain or conditions like scoliosis, spondylolisthesis or degenerative disc disease. By adding heel elevated squats to their workout they can reduce lower back pain, improve mobility and reduce the risk of future injuries.
Heel elevated squats are a functional addition to any routine, preparing your body for real life challenges like navigating slopes or uneven terrain. In other words they help you build strength and stability in your entire lower body and your back.
2. Improve Ankle Mobility
We’ve all been there – trying to kick off our shoes or get out of bed with ankle aches. It’s annoying, painful and just plain frustrating. But did you know that heel elevated squats can help with ankle mobility?
The forward pitch tests your calves, the gastroc and soleus muscles, to stabilize the movement, increasing strength and control, while the heel elevation lessens the demands on ankle mobility. So, while they can help with ankle stability, they are not the only option.
This may seem obvious but trust me it’s a total game changer. Imagine being able to run, jump or even just walk without feeling like you’re going to twist an ankle. It’s freeing right?
Heel elevated squats also help with balance and coordination. By strengthening the muscles in your ankles and feet you’ll be more stable and less likely to fall.
3. Increased Muscle Size and Strength
Let’s talk about muscle size and strength. We all want to have strong toned legs that can handle anything we throw at them (literally!). But did you know heel elevated squats can help increase muscle fiber recruitment in the quads – resulting in bigger stronger muscles?
When you squat with a regular stance your glutes and quads are doing a great deal of the work. But with heel elevated squats the movement is more focused on the front of your thighs (your quads). This changes the focus and helps recruit more muscle fibers.
So, how can you start adding heel-elevated squats into your workout routine? Here are some tips:
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Start with a dumbbell or weight plate – just find something that you can elevate your heels with.
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Stand on the edge of the plate or dumbbell with your heels elevated about an inch off the ground.
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Slowly lower yourself down into a squat, keeping your back straight and core engaged.
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Push through your heels to return to standing.
That’s it! With these three benefits in mind, I encourage you to give heel-elevated squats a try. Your body – and your back, ankles, and legs – will thank you.
