TL;DR
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A Fit&Well report says heels lifting during a squat can be related to limited ankle movement, but may also reflect hip mobility or strength limitations. It outlines three scaled squat exercises, while noting that the cause can vary and the movements should be progressed gradually.
Fit&Well has published guidance on why a person’s heels may rise during a squat, describing limited ankle movement as one possible factor and hip mobility or strength as another. The report recommends three scaled squat exercises—using suspension straps, a chair or heel supports—to help people practice the movement with control, while stressing gradual progression rather than a fixed number of repetitions at the outset.
The report says restricted ankle dorsiflexion can make it harder for the shin to travel forward over the foot as someone lowers into a squat. Tight calves or limitations around the ankle joint are presented as possible contributors. But the article cautions against assuming that every case is an ankle or calf problem: for some people, it says, heels rising may relate to hip mobility or strength, and may function as a protective response. It does not establish a diagnosis for any individual reader.
Its first suggested variation is a suspension-trainer squat. Holding the straps can reduce the balance challenge while the person bends the knees and lowers into a comfortable depth. The second is a slow sit-to-stand from a sturdy chair, performed without pushing off with the hands and with attention to controlling both standing and sitting. For the third, the report describes a deep squat hold with the heels supported on thin plates or wedges, with the support height reduced gradually over time.
Fit&Well advises beginning by practicing each variation and exploring range rather than focusing on repetition counts. Once technique feels more confident, it suggests three sets per exercise, working for one minute and resting for one minute. That is the report’s proposed routine, not evidence in the source that the same schedule suits everyone. It recommends reducing reliance on straps or heel supports as strength and mobility improve.
Why the Cause Changes the Approach
The guidance matters because a heel lift is a visible sign during a squat, but it does not identify its cause on its own. Treating it only as tight calves or ankles could miss other factors that affect the movement, according to the report. Its distinction between ankle limitations and possible hip-related issues gives readers a reason to pay attention to the whole movement rather than assume one stretch will solve it.
The exercises also offer ways to scale the squat instead of forcing a deep, unsupported position. Straps can provide assistance, a chair sets a manageable target, and heel supports let someone practice a deeper position without requiring flat-footed depth immediately. The report frames these as gradual practice options; it does not provide clinical evidence that they will correct every person’s heel lift or prevent injury.
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How the Three Regressions Work
The report describes the squat as a movement requiring coordinated motion at the ankles, knees and hips. In its account, ankle dorsiflexion allows the shin to move toward the toes while descending. If that motion is limited, the person may find it difficult to keep the heels down at depth. The report also says hip capacity may be relevant for some people, meaning ankle and calf stretching alone may not address the underlying limitation.
The three exercises reduce different demands. With a suspension trainer, the user holds the handles and can lean back while lowering, then gradually uses the straps less. With the chair variation, slowing the descent is meant to emphasize control. With the heel-elevated hold, the support is reduced progressively as the person becomes more comfortable. The source gives no study results, assessment protocol or evidence comparing these options.
““Typically, it’s considered a sign of limited ankle dorsiflexion due to tightness in the calves or ankle joints.””
— Fit&Well report
What a Heel Lift Cannot Tell You
The report does not say how readers can distinguish an ankle limitation from a hip-related issue, and it does not provide a self-test or individual assessment. It also gives no cited research, participant data or measured outcomes showing how often each factor is responsible or how reliably the exercises change squat form. The suggestion that heel lifting can act as a protective mechanism is attributed to the report and is not established here as the explanation in any particular case.
It is also unclear whether the suggested one-minute work intervals and three sets are appropriate for every fitness level, or how quickly someone should reduce heel support. Anyone experiencing pain, a recent injury or persistent difficulty should seek guidance from a qualified health or exercise professional rather than treating this general article as a diagnosis or individualized plan.
Progress Only as Control Improves
Fit&Well’s proposed next step is repeated, gradual practice over several weeks: begin with supported versions, focus on comfortable range and controlled movement, and reduce assistance as ability improves. In the heel-elevated hold, that means using support as needed and lowering its height over time; with suspension straps, it means relying on them less. The report does not set a specific timeline or promise that everyone will reach a flat-footed deep squat.
The article provides general exercise guidance, not a clinical evaluation. Whether the approach helps a particular person—and whether the heel lift reflects ankle, hip or another limitation—remains dependent on the individual and is not established by the source.
Key Questions
What can it mean if my heels lift during a squat?
The Fit&Well report lists limited ankle dorsiflexion, potentially associated with calf tightness or ankle-joint restriction, as one possible reason. It also says hip mobility or strength may contribute for some people. A heel lift alone does not identify the cause.
Will calf stretches fix the problem?
Not necessarily. The report says ankle and calf stretches alone may not address cases where hip mobility or strength is involved. It does not offer an individual assessment or claim that one approach works for everyone.
Which three exercises does the report recommend?
It describes a suspension-trainer squat, a slow sit-to-stand from a sturdy chair, and a deep squat hold with the heels supported on plates or wedges.
How should someone begin the exercises?
The report advises practicing the movements and exploring range before counting repetitions. It later suggests three sets of one-minute work with one-minute rests once technique feels confident, but that routine is general guidance, not a personalized prescription.
Does the source prove these exercises will fix a heel lift?
No. The source provides exercise instructions and an explanation of possible contributors, but gives no study results or measured outcomes showing that these exercises resolve the issue for everyone.
Source: fitandwell.com
