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A Fit&Well report explains that heels lifting during a squat may relate to limited ankle movement, but can also be a protective response associated with hip weakness or tightness. It recommends three supported squat exercises to build mobility, strength and control gradually; the report does not establish a diagnosis or promise a fix.
Fit&Well has published guidance for people whose heels rise during squats, describing limited ankle dorsiflexion as one possible cause while noting that hip weakness or tightness may also play a role. The report outlines three scaled squat exercises intended to help build control and strength through the movement, rather than treating heel lift as proof of one specific problem.
The report says restricted movement at the ankles or tight calves can limit how far the shin travels forward as someone lowers into a squat. It also cautions that the same visible issue may have another explanation: for some people, particularly those with weak or tight hips, lifting the heels may serve as a protective response. The article does not present an assessment method to distinguish between these causes.
Its suggested exercises start with a suspension-trainer squat, using the straps for balance while lowering into a comfortable depth. Next is a slow sit-to-stand from a sturdy chair, performed without using the hands and with a controlled descent. The third option is a deep squat hold with the heels supported on thin plates or wedges; the support can be reduced over time if the movement becomes more comfortable.
Fit&Well advises practicing the variations regularly over several weeks and progressing gradually, rather than focusing on a high repetition count at the start. Once a person is comfortable with the technique, the article suggests three sets of each move, working for one minute and resting for one minute. This is the report’s proposed routine, not a guarantee that the exercises will address every cause of heel lift.
Why Heel Lift Has More Than One Possible Cause
Heel lift can change how a squat feels and may make it harder to practice the depth or position someone is aiming for. The report’s distinction between ankle movement and possible hip-related limits matters because it cautions against assuming calf stretching alone is the answer. The exercises offer a way to scale the movement, using support and a chair before attempting an unsupported deep squat.
That advice is relevant to people starting strength training and to those who have difficulty controlling a squat. But the article offers general exercise guidance, not an individual diagnosis. Persistent pain, a recent injury, or difficulty with everyday movement calls for advice from a qualified health professional or exercise specialist before increasing training demands.
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How the Three Squat Regressions Progress
The report presents the exercises as regressions of an unweighted squat: simpler or more supported versions that allow practice at a manageable level. In the suspension squat, holding straps reduces the balance challenge. The sit-to-stand uses a chair as a target and emphasizes control while standing and sitting. The supported deep squat hold permits a deeper position while keeping the heels raised on stable supports.
Each movement has a stated progression. With the suspension squat, the participant gradually relies less on the straps. With sit-to-stand, the descent slows until the person can lightly tap the chair before standing again. For the hold, the height beneath the heels is reduced over time. The source recommends keeping the back flat, knees apart and lower-body muscles engaged during the supported hold, while breathing normally.
The article’s author describes having experienced the issue when starting strength training and seeing it among clients. That is the author’s account; the source does not provide research findings, clinical data or a comparison of the exercises with other approaches.
““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 Diagnose
The report does not explain how to tell whether a particular person’s heel lift comes from ankle mobility, calf tightness, hip limitations, balance, or another factor. It also does not cite clinical studies or provide evidence that the three exercises work for everyone. Its suggested practice over several weeks is general guidance, not a stated outcome supported by a reported trial.
It remains unclear whether the advice is appropriate for people with pain, an existing injury, or other physical limitations. The source does not give individual modifications for those circumstances. Readers with those concerns should seek guidance from a qualified professional rather than pushing into a painful position.
Progress Only as Control Improves
The progression described in the report is gradual: practice each supported variation, then reduce assistance or heel elevation as technique and comfort improve. For the suspension squat, that means using the straps less; for sit-to-stand, controlling a slower descent; and for the deep hold, lowering the heel support over time. The suggested schedule is three one-minute sets per exercise, with one-minute rests, once technique feels secure.
The source does not provide follow-up results or say how quickly someone should reach a flat-heeled squat. Readers should treat the changes as optional progressions, not a deadline. If symptoms develop or the movement remains difficult, individualized assessment can help clarify what is limiting the squat.
Key Questions
Does heel lift always mean my ankles are tight?
No. The Fit&Well report says limited ankle dorsiflexion or tight calves may contribute, but it also describes possible hip weakness or tightness as another factor. The article does not offer a way to identify the cause in an individual.
What three exercises does the report suggest?
It recommends a suspension-trainer squat, a controlled sit-to-stand from a sturdy chair, and a deep squat hold with the heels supported on plates or wedges. The exercises use different levels of balance support and range.
How often should I do the exercises?
The report says to practice the versions regularly over several weeks and not to focus on repetitions at first. Once technique feels comfortable, it suggests three sets per exercise, working for one minute and resting for one minute. This is general guidance, not a personalized plan.
Should I keep squatting if it hurts?
The source does not provide advice for exercising through pain. If squatting causes pain, or you have an injury or physical limitation, pause the progression and ask a qualified health professional or exercise specialist for individualized guidance.
Source: fitandwell.com
