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): [ Ссылка ].
Foam Squat Ramp: [ Ссылка ]
Squat Wedges: [ Ссылка ]
Wooden Adjustable Slant Board: [ Ссылка ]
Camera Kit for Video Production: [ Ссылка ]
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
For more information on how to use activities like this to improve movement, visit: [ Ссылка ]
