Squats with a raised heel ?

AsrarHussain

I tried last week with plates under my heels when squatting. I felt a much better difference in terms of quality.

I was about to go narrow in stance which means more quad activation.

What are your thoughts

psuLemon

I have squat shoes with a raised heal. It can certainly help those people with tight ankles Personally, I would use shoes over weights (mainly for stability), but it's not a bad option.

Packerjohn

psuLemon wrote: »

I have squat shoes with a raised heal. It can certainly help those people with tight ankles Personally, I would use shoes over weights (mainly for stability), but it's not a bad option.

And work on the ankle mobility issue.

Cassandraw3

This is why lifters have a raised heal. I tend to go on the balls of my feet when squatting and wearing lifters helps keep my heels on the ground.

ecjim

I squat in Chucks - I put a left heel on a 1" board - lack of mobility because of a past broken ankle

Chieflrg

I suggest most lifters use shoes eventually if they can afford them. Having a good arch support with stability is a huge benefit and often helps repeating good form at the correct dosage of intensity.

Stance is going to be personal preference and will depend on your limb lengths and how your body moves. I know people who look identical to another person body proportions, but have a entire different squat.

giantrobot_powerlifting

Narrow stance = a more likely tendency for internal rotation on the knee

rose2_0

I use raised heel lifting shoes. I squat better to depth and feel more secure this way.

Keto_Vampire

Isn't attempting isolation work on a compound movement a bit redundant?
I generally do narrow stance ("cannonball") leg press on the toes/heels slightly off the platform (light weight-high reps) as a means to finish off quads (no knee issues).

Not sure what your goal is but squat with whatever stance feels most comfortable

heybales

I figured out at what point my non-flexible ankle caused bad side-shift of weight and bad form, and made a lift of a wood slat tall enough to allow full-depth still without the issue.

And use chucks.

I also prefer not the widest or most knee-out position merely to have higher weight - I'm focusing on quads more, so reasonable for me, but not narrow either.

mutantspicy

Personally I prefer flat low cut shoes if I even wear shoes I would feel uncomfortable lifting in raised heels. Actually these day I've been lifting barefoot, since I got myself a power rack for the home gym. I don't necessarily go narrow or wide. Shoulder width, slight duck stance which is comfortable for me to track my knees properly. Whatever works for you! With squat I'm aiming to increase my overall lift strength, when I want to target my quads, I use the knee extension / lunges / Bulgarian split squat for accessories.

I don't like the sound of standing on the plates that sounds like a good way to screw up and hurt yourself. Somebody mentioned a piece of plywood, assuming its secure that sounds way safer.

moogie_fit

I wear orthotics in my Nike frees which are basically flat. No need for ankle support..
.
Narrow stance, if your looking ti do some isolation I'd say do it on the Smith it will be a bit safer

gemmalowin

It depends where you are tying to target. I am usualy targeting my Glutes, so I push up with my heel. Leaning Foward slightly and tensing the Glutes, will also engage. Most other squat positions will engage the, quads more and you will likely feel alot of the work being concentrated just above the knee, which is good, if you are trying to target that area 🤗

ritzvin

My ankle mobility sucks, so heels for me. I wish they were higher (they are only about 0.6"), and have occasionally worn my street shoes in the gym for the extra heel height if my Achilles isn't feeling particularly 'stretchy' that day.

flowerhorsey

AsrarHussain wrote: »

I tried last week with plates under my heels when squatting. I felt a much better difference in terms of quality.

I was about to go narrow in stance which means more quad activation.

What are your thoughts

My squat form is much better when I raise my heals with plates too, but I don't lift heavy doing this as I don't trust myself stepping on the plates with 190lbs (that's my heavy) on my back... I have horrible ankle mobility. Would love a pair of lifting shoes one day! For very narrow stance I use the Smith low weight high rep, with feet out in front ankle mobility isn't a prob.

jessef593

I also wear squat shoes. They definitely change the game when it comes to squats.

I will say though if you're concerned about quad activation. Have you considered front squats?

LiftHeavyThings27105

giantrobot_powerlifting wrote: »

Narrow stance = a more likely tendency for internal rotation on the knee

Hey, man! I have a couple of questions for you.

Background: I used to do powerlifting. Had not done Squats since high school (35 years ago) prior to that. Never did Deadlifts. I started squating with a narrow stance but moved to a wider stance. I was also doing high bar squats. So, my questions:

1. What are your thoughts on doing "good girls" (aka, Adductor) to help with preventing the knees from caving in?
2. What are your thoughts on "to find your strongest foot position act like you are going to jump as high as you can....your body will put itself in its strongest position"?

I am very fortunate in that I do not have any mobility issues (shoulder and hip mobility programs are strong with me....).