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A Fit&Well report says heels lifting during a squat may relate to limited ankle movement, but tightness or weakness in the hips can also play a role. It recommends progressing through supported squats, slow chair sit-to-stands and heel-elevated squat holds; the exercises are guidance, not a diagnosis or guaranteed fix.
A Fit&Well exercise report outlines three squat variations for people whose heels lift as they lower, while cautioning that ankle flexibility may not be the only factor. The guidance points to possible hip mobility or strength limitations and suggests using support and gradual progressions to practice the movement.
The report says limited ankle dorsiflexion—the ability to move the shin forward over the foot—can restrict squat depth. Tight calves or ankle joints may contribute, leading some people to lift their heels as they descend. But the article also says that for some people, particularly those with weak or tight hips, heel lift may act as a protective response. It does not establish which cause applies to any individual.
The first suggested exercise is a suspension-trainer squat. Holding the straps provides assistance with balance while the person bends the knees and lowers into a comfortable depth. The report advises pausing briefly at the bottom, then pressing through the heels to stand. As control improves, the person can rely less on the straps.
The other options are a slow sit-to-stand from a sturdy chair and a heel-elevated deep squat hold. For the chair exercise, the report recommends standing and sitting without using the hands, controlling the descent. For the hold, thin plates or wedges support the heels while the person practices a deep position; the suggested progression is to reduce the heel height over time. The report proposes practicing the movements regularly and, once technique is comfortable, doing three sets of each for one minute, with one minute of rest. That routine is the article’s recommendation, not a requirement for everyone.
Why Heel Lift Has More Than One Cause
The distinction matters because ankle and calf stretching alone may not address a squat limitation if hip mobility or strength is also involved. The report frames the three movements as ways to practice within a manageable range, rather than forcing a deep squat or treating heel lift as proof of a specific problem.
Squats are a common strength-training movement, but people have different mobility, strength and comfort levels. Using a chair, straps or heel support can make it easier to scale the task. The practical takeaway is to adjust the movement and progress gradually, while treating pain or persistent difficulty as a reason to seek individual guidance rather than relying on a general exercise article.
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The Report’s Hip-Focused Approach
The Fit&Well author describes heel lift as an issue they experienced when beginning strength training and had observed among clients. The article contrasts the usual explanation—restricted ankle movement—with a possible hip-related explanation. Those observations are the author’s experience; the source material does not cite a clinical study or provide measurements showing how common either cause is.
Its three exercises move from added support toward less assistance: first using suspension straps, then controlling a chair-based squat pattern, and finally holding a deep squat with the heels raised. The intended progression is to build familiarity and control, then gradually reduce support as ability allows. The report does not say that every person should reach a particular squat depth.
““For these individuals, ankle and calf stretches alone won’t resolve the issue.””
— Fit&Well report
What the Exercises Cannot Establish
The report does not identify a single cause of heel lift, offer a way to diagnose the cause at home or provide evidence that the exercises will work for everyone. It also does not specify how long each person should practice before changing the exercises beyond saying to repeat them over a few weeks and progress when confident. Individual results and suitable ranges are not established by the source.
The source does not discuss how to modify the movements for pain, injury or medical conditions. People who experience pain, have an existing injury or are unsure whether an exercise is appropriate should seek guidance from a qualified health or fitness professional. Stop an exercise if it causes pain or unusual symptoms.
Progress Only With Control
The report’s next step is repeated practice over several weeks, starting with a range and level of support that feel manageable. A person may then rely less on the suspension trainer, slow the chair descent, or reduce the height under the heels as strength and control improve. The article gives no fixed schedule for these changes, so progress should depend on comfort and technique, not a deadline.
For readers seeking a personal explanation for heel lift, the report leaves that assessment open. A qualified professional can review movement, symptoms and relevant health history; the exercises should be treated as general training suggestions rather than a substitute for that assessment.
Key Questions
Does lifting my heels mean my ankles are tight?
Not necessarily. The Fit&Well report says limited ankle dorsiflexion can contribute, but hip mobility or strength may also play a role. The article does not diagnose the cause for an individual.
Which three exercises does the report recommend?
It describes a suspension-trainer squat, a slow sit-to-stand from a sturdy chair and a heel-elevated deep squat hold using plates or wedges.
How often should I do the exercises?
The report recommends regular practice over a few weeks. Once comfortable with the technique, it suggests three sets of each exercise, working for one minute and resting for one minute. That is general guidance, not a personalized prescription.
Should I keep my heels raised while practicing?
For the deep squat hold, the report suggests supporting the heels and gradually reducing the height as ability improves. It does not set a deadline or say that everyone should reach the same depth. Seek professional guidance if you have pain, an injury or a health condition that affects exercise.
Source: fitandwell.com
