Heels-Elevated Box Squat: Squat Upright Even With Stiff Ankles
Heels raised on a plate or wedge, bell at your chest, squat down to a box behind you. The raised heels let your knees travel forward; the box sets your depth.
2 min read
Why it works: Chapter 13, Why stretching your hamstrings will not loosen them
How to do it
- 1
Raise your heels
Heels on a small plate, a wedge or a sturdy board, a few centimetres high. Toes on the floor.
- 2
Set the box
A box or bench behind you, about knee height.
- 3
Bell at your chest
Hold it by the horns against your chest, elbows down.
- 4
Knees forward, torso upright
Let your knees travel forward over your toes as you sit straight down to the box. Keep your back upright.
- 5
Stand up
Push the floor away and stand tall.
- 6
The test
Upright torso and a soft touch. When you start leaning forward to reach the box, stop.
Watch for
- Leaning forward instead of letting the knees travel.
- Dropping onto the box.
- Heels slipping off the wedge. Set it up firmly.
Questions
Why raise your heels when you squat?
Raised heels let your knees move further forward, so you can stay upright and load the fronts of your thighs at depth.
What can I put under my heels?
A small weight plate, a wedge or a sturdy board, a few centimetres high.