Squatting in Heels
natboosh69
Posts: 277 Member
I don't know if this is a ridiculous question, so please tell me if it is. BUT I was going out with my boyfriend recently and was wearing high heels. While I was waiting for him I did a few squats to kill the time. I don't know if it was just coincidence but I found them MUCH easier to do. My form was much better and I found I could do more than usual.
Is there a reason for this? Does the elevated height mean you have more room, resulting in better form or something? Would it result in damage to the knees or ankles to do them like this all the time? (At home ofc not in public)
Would be interested to hear your thoughts.
Is there a reason for this? Does the elevated height mean you have more room, resulting in better form or something? Would it result in damage to the knees or ankles to do them like this all the time? (At home ofc not in public)
Would be interested to hear your thoughts.
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Replies
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I think it's down to the raising of the heel; it's what olympic lifting shoes emulate so have better hip and ankle flexibility.
Anyways... I wouldn't think about squatting in high heels because 1) I don't wear high heels, 2) It's a bad idea with weights ;
Not a squat but you get the drift;
https://www.youtube.com/watch?v=aWsVnE2854I 0 -
It's easier to get lower with a raised heel. Obviously squatting in pumps is a stupid idea, but you can buy squat shoes or put something hard and flat under the heels of your gym shoes (piece of wood, hard rubber, 5 or 10 pound plates)0
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It's easier to get lower with a raised heel. Obviously squatting in pumps is a stupid idea, but you can buy squat shoes or put something hard and flat under the heels of your gym shoes (piece of wood, hard rubber, 5 or 10 pound plates)
This. Squatting in heels is a terrible, terrible idea.0 -
Squat shoes tend to have raised heels and they aren't very bouncy -- they tend to have hard, stable soles, that don't deform much when you put weight on them. That sounds a lot like a pair of pumps.
...But, you know, don't work out in pumps.
No one wants you to twist your ankle or ruin your shoes. 0 -
It's easier to get lower with a raised heel. Obviously squatting in pumps is a stupid idea, but you can buy squat shoes or put something hard and flat under the heels of your gym shoes (piece of wood, hard rubber, 5 or 10 pound plates)
This. Squatting in heels is a terrible, terrible idea.
squatting with weight in heels is a pretty bad idea- but I crank out some body weight squats at work all the time to keep me up and moving and not physically sitting ALL da*n day. 5" heels and all.0 -
Maybe it's easier but what would be the point? It's better to do them harder as you have better results and better heart rate pump.0
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MayaEmProject wrote: »Maybe it's easier but what would be the point? It's better to do them harder as you have better results and better heart rate pump.
That's.....not exactly how it works0 -
Ahh makes sense! Might purchase some squat shoes then, thanks for the replies.0
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MayaEmProject wrote: »Maybe it's easier but what would be the point? It's better to do them harder as you have better results and better heart rate pump.
No... it's still relatively harder...
I'm squatting 70Kg, if I slip on my AdiPower shoes, I go up to about 75Kg.
It's still a struggle though... doesn't make it instantly easier.0 -
It's easier to get lower with a raised heel. Obviously squatting in pumps is a stupid idea, but you can buy squat shoes or put something hard and flat under the heels of your gym shoes (piece of wood, hard rubber, 5 or 10 pound plates)
This. Squatting in heels is a terrible, terrible idea.
squatting with weight in heels is a pretty bad idea- but I crank out some body weight squats at work all the time to keep me up and moving and not physically sitting ALL da*n day. 5" heels and all.
Same. I wouldn't add it to my routine intentionally, but I do them in heels.
Don't really recommend lunges though0 -
natboosh69 wrote: »Ahh makes sense! Might purchase some squat shoes then, thanks for the replies.
Before you drop $100+ on a new pair of shoes, try putting 5 pound plates under your heels.0 -
LOL!
However, back in the "golden age" of bodybuilding, Arnold would stand his heels on a 2x4 when he squatted. It supposedly helped with his form as well as kept him from falling backwards. Nowadays you can get special shoes to mimic this.
And lifting in high heels is a BAD idea!0 -
natboosh69 wrote: »Ahh makes sense! Might purchase some squat shoes then, thanks for the replies.
Before you drop $100+ on a new pair of shoes, try putting 5 pound plates under your heels.
+1
Most people can get away with putting plates under their feet instead of splashing the cash on a pair of olympic lifting shoes. Using shoes with a 0mm drop (i.e. converse chuck taylors) are pretty good.
Try using plates under your feet if needed... and then *kitten* whether you need to get a pair of oly lifting shoes... they have a hefty price tag.0 -
natboosh69 wrote: »Ahh makes sense! Might purchase some squat shoes then, thanks for the replies.
Before you drop $100+ on a new pair of shoes, try putting 5 pound plates under your heels.
Yes0 -
IsaackGMOON wrote: »I think it's down to the raising of the heel; it's what olympic lifting shoes emulate so have better hip and ankle flexibility.
Anyways... I wouldn't think about squatting in high heels because 1) I don't wear high heels, 2) It's a bad idea with weights ;
Not a squat but you get the drift;https://www.youtube.com/watch?v=aWsVnE2854I
Could have broken her ankle...0 -
IsaackGMOON wrote: »I think it's down to the raising of the heel; it's what olympic lifting shoes emulate so have better hip and ankle flexibility.
Anyways... I wouldn't think about squatting in high heels because 1) I don't wear high heels, 2) It's a bad idea with weights ;
Not a squat but you get the drift;https://www.youtube.com/watch?v=aWsVnE2854I
Could have broken her ankle...
I think her ego is more broken.0 -
Does anyone know if there is any advantage or disadvantage, in terms of developing muscle, to squatting with raised heels vs. squatting with heels on the floor? When I do pistols, I'm trying to get my heel down. It's easy with a raised heel.0
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I think I figured out squat form by wearing heels! I was struggling with form, and, like you, I was just killing time one day and did some squats in heels at work (without weights, people, calm down) and that's when it clicked. It's probably a great way to teach someone form before they even think about including weights.0
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lithezebra wrote: »Does anyone know if there is any advantage or disadvantage, in terms of developing muscle, to squatting with raised heels vs. squatting with heels on the floor? When I do pistols, I'm trying to get my heel down. It's easy with a raised heel.
it's a matter of mechanics- with a raised heel you have more mobility- you're removing most limiting factors of crappy dorsiflexion- or pretty much tight Achilles heels.
If you don't have crappy dorsiflexion you won't see much advantage- if you have crappy dorsiflexion- you're going to see some significant changes.
In 5" wedges- I have a perfect form and great *kitten* to grass squats- with no spinal rotation/flexion. It's almost comical.
using little plates under my heels- I get a solid squat- I feel great.
No plates- I struggle a little.
Part of the issue with mobility/mechanics and what not people think it's one thing or the other. It's not an all or nothing. Once you start working on X- something will fall off or not take precedence- and its' a constant game of tag fixing/working on different things. It's not like once you fix it it's fixed for good. It's just constant tweaking and adjusting.0 -
It sounds like you do bodyweight squats, not barbell squats. Buying lifting shoes for bodyweight squats would be a big waste.natboosh69 wrote: »Ahh makes sense! Might purchase some squat shoes then, thanks for the replies.0 -
natboosh69 wrote: »Ahh makes sense! Might purchase some squat shoes then, thanks for the replies.
are you doing weighted squats? are you working with a program that progressively overloads your squats...if not, I wouldn't bother...buying a pair of dedicated lifting shoes when you're not really lifting is pointless.0 -
lithezebra wrote: »Does anyone know if there is any advantage or disadvantage, in terms of developing muscle, to squatting with raised heels vs. squatting with heels on the floor? When I do pistols, I'm trying to get my heel down. It's easy with a raised heel.
it's a matter of mechanics- with a raised heel you have more mobility- you're removing most limiting factors of crappy dorsiflexion- or pretty much tight Achilles heels.
If you don't have crappy dorsiflexion you won't see much advantage- if you have crappy dorsiflexion- you're going to see some significant changes.
In 5" wedges- I have a perfect form and great *kitten* to grass squats- with no spinal rotation/flexion. It's almost comical.
using little plates under my heels- I get a solid squat- I feel great.
No plates- I struggle a little.
^^^ right here! The raised heel masks the limited ankle dorsiflexion and hip flexion. I squat in Adidas Powerlift 2.0's while I work on mobilizing my ankles and hips.0 -
natboosh69 wrote: »Ahh makes sense! Might purchase some squat shoes then, thanks for the replies.
Before you drop $100+ on a new pair of shoes, try putting 5 pound plates under your heels.
Haha!!!
I thought this was common knowledge0 -
It sounds like you do bodyweight squats, not barbell squats. Buying lifting shoes for bodyweight squats would be a big waste.natboosh69 wrote: »Ahh makes sense! Might purchase some squat shoes then, thanks for the replies.
Ah right yeah I only do bodyweight squats at the min so guessing squat shoes are pointless?
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cwolfman13 wrote: »natboosh69 wrote: »Ahh makes sense! Might purchase some squat shoes then, thanks for the replies.
are you doing weighted squats? are you working with a program that progressively overloads your squats...if not, I wouldn't bother...buying a pair of dedicated lifting shoes when you're not really lifting is pointless.
Sorry missed this, thanks for the advice. I do lift but not with squats. I should really but find squats tough as it is, bit of a strength training noob.0 -
natboosh69 wrote: »
It sounds like you do bodyweight squats, not barbell squats. Buying lifting shoes for bodyweight squats would be a big waste.natboosh69 wrote: »Ahh makes sense! Might purchase some squat shoes then, thanks for the replies.
Ah right yeah I only do bodyweight squats at the min so guessing squat shoes are pointless?
it's a lot of money to spend on something that you're not really using for it's intention...most people in the weight room don't even wear "squat shoes"...i.e. Power Lifting shoes.
like this...
these are $180...do you really need to spend that kind of money for body weight squats? There are cheaper ones, but again...not a whole lot of point to them unless you're loading up a barbell. It's like buying a really nice pair of running shoes to go walk in...nothing wrong with walking, but you don't need a kick *kitten* pair of running shoes to walk.
also, unless you get a crossfit type of shoe (which is what I wear), you can't really wear these shoes for anything other than squatting and dead lifting...you can't exactly walk around in these things.0 -
Bodyweight face squats in heels are effective too
For best results, hold it at the bottom0 -
There's so much to learn
... I am a little confused.. I thought that I was supposed to concentrate on my heels when doing squats and not my toes. It is much easier to use my toes when doing squats. I feel more of my muscles being used when I focus on squatting and pushing back up with the heel of my feet. Squats was my favorite exercise until I dislocated a rib doing them. Too much weight, too fast. I haven't been back at the squat rack in about 3 weeks and I miss doing them. 0 -
Italiana_xx79 wrote: »There's so much to learn ... I am a little confused.. I thought that I was supposed to concentrate on my heels when doing squats and not my toes. It is much easier to use my toes when doing squats. I feel more of my muscles being used when I focus on squatting and pushing back up with the heel of my feet. Squats was my favorite exercise until I dislocated a rib doing them. Too much weight, too fast. I haven't been back at the squat rack in about 3 weeks and I miss doing them.
you don't push off your toes...you push through your heels...all that is being mentioned here is that having a heel that is slightly elevated as would be in the picture of the shoe I posted or putting a plate or piece of wood under your heal puts you in a better position...you're still driving through your heels.0 -
@ cwolfman13 - I understand now, thank you for the clarification! 0
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