Heel Lifting During Squats – Causes and Fixes for Better Stability

One of the most common mistakes in squatting is heels lifting off the ground, leading to poor balance, reduced power output, and an increased risk of knee strain.

Many lifters struggle with finding the right stance and mobility adjustments to fix this issue. Whether you’re a beginner or an experienced powerlifter, addressing heel elevation is crucial for optimal squat performance.

Let’s break down why this happens, how it affects your lift, and how to fix it step by step.

Why Do Heels Lift During Squats?

🚫 Lack of Ankle Mobility

• Tight calves and poor ankle dorsiflexion limit squat depth, forcing the body to shift forward.

🚫 Incorrect Foot Positioning

• If feet are too close together or pointing straight forward, squat mechanics are compromised.

🚫 Poor Bar Path Control

• Leaning too far forward during descent shifts weight onto the toes, lifting the heels.

🚫 Quad Dominance Without Hip Engagement

• When the body relies too much on quads, it fails to utilize posterior chain muscles, affecting balance.

How to Fix Heel Lifting in Squats

✅ Improve Ankle Mobility

• Perform ankle mobility drills daily to increase range of motion.
• Stretch calves & Achilles tendon to improve dorsiflexion.

✅ Adjust Stance & Foot Angle

• Widen your stance slightly and turn feet outward to allow natural squat depth.

✅ Use Weightlifting Shoes with Elevated Heels

• Squat shoes help maintain a more upright posture, reducing heel elevation.

✅ Focus on Posterior Chain Engagement

• Strengthen glutes and hamstrings to balance quad-to-glute activation, improving stability.

Common Mistakes and How to Fix Them

🚫 Trying to Squat Too Deep Without Mobility Work
🔹 Issue: Forces body to compensate, lifting heels due to lack of flexibility.
🔹 Fix: Improve mobility before attempting deeper squats.

🚫 Ignoring Foot Angle Adjustments
🔹 Issue: Keeping feet straight forward restricts movement.
🔹 Fix: Turn feet slightly outward for a more natural squat position.

🚫 Leaning Forward Excessively
🔹 Issue: Shifts center of gravity onto toes, lifting heels.
🔹 Fix: Keep chest up and engage the core to control bar path.

Fixing heel elevation in squats requires mobility improvement, foot positioning adjustments, and better squat mechanics. By correcting these issues, you’ll squat stronger and safer with better balance and efficiency.