Deep Squat — Heel Elevated: A Complete Guide
Quick Intro
Deep Squat — Heel Elevated is a dynamic stretch performed standing with the heels raised on a small wedge, plate or rolled mat, dropping into a full deep squat and reaching one arm overhead with a thoracic rotation. Raising the heels takes the ankle out of the equation, making the deep bottom position accessible to anyone whose ankle mobility would otherwise limit the squat.
Equipment Needed
A small wedge, a weight plate or a rolled mat under the heels. Any low, stable platform works the same way.
Why It Matters
The drill shifts the limiting factor away from the ankle and lets the hips and thoracic spine take on more of the reaching demand. As a bodyweight movement, holding the bottom position while rotating and reaching now depends far less on how much the ankle can dorsiflex. It works well as an accessible entry point into deep squatting mobility work for anyone whose ankles currently cut the movement short.
When to Do It
Place this early in a session, as preparation for squatting or overhead work, particularly for anyone whose ankle mobility limits how deep a flat-footed squat can go. Anyone with a diagnosed knee, hip or ankle condition should get clearance from a doctor or physical therapist before working through a full deep squat, elevated heels or not.
Getting Ready
Standing on the wedge for a moment first, without squatting, confirms it feels stable underfoot. A couple of shallow squats on the elevated heels help settle into the new base before adding the full depth and reach.
Step-by-Step Instructions
- Stand with the heels raised on a small wedge, plate or rolled mat.
- Drop into a full deep squat.
- Reach one arm overhead toward the ceiling, letting the mid and upper back rotate with it.
- Lower the arm and rise back to standing.
- Repeat, alternating sides, for the full set.
How Many, How Often
| Level | Reps (per side) |
|---|---|
| Beginner | 4-5 |
| Intermediate | 6-8 |
| Advanced | 8-10 |
Using the smallest wedge that still lets the heels stay comfortably grounded matters more here than piling on extra elevation. More lift than needed just makes the position too easy to be useful.
Modifications and Variations
Harder: Deep Squat with Reach. Taking the heel lift away asks the ankles to supply the full range needed to keep the heels flat on the ground.
Common Mistakes to Avoid
Using a wedge that’s higher than needed. Extra elevation removes too much of the ankle demand and makes the position too easy to serve as useful mobility work. The smallest wedge that lets the heels stay grounded comfortably is the right amount.
Twisting through the lumbar spine instead of the thoracic spine. The rotation is meant to come from the mid and upper back, not the low back, which stays relatively still and braced through the reach.
Standing up out of the squat to reach higher. The reach should happen from within the held squat position, not from a body that’s rising to help the arm travel further.
After Your Set
A few slow ankle circles in both directions give the ankles some movement after a squat that worked around them.
Going Deeper
The marker of progress here isn’t how high the arm reaches, it’s whether the wedge height can shrink over time without losing the squat’s comfort. Once a very small wedge still feels accessible, the flat-ground version is a reasonable next step. Sticking with a large wedge indefinitely usually just delays working on the ankle range the flat version demands.
How to Know You’re Improving
- The squat feels stable and comfortable on the elevated heels.
- The wedge height needed for comfort gets smaller over time.
- The twist comes from the mid and upper back rather than the low back.
- Both sides rotate through a similar range.
- The flat-ground version starts to feel like a realistic next step.
Muscles Worked
- Iliopsoas (the muscle group at the front of the hip, holding the squat with the heels propped up)
- Adductors (the inner thigh muscles, working to stabilize the squat position)
- Erector Spinae (the muscles running along the length of the spine, bracing through the rotation)
- Gluteus Maximus (the largest glute muscle, engaged through the held squat)
- Obliques (the muscles along the sides of the abdomen, turning the trunk from a deeper squat with the heels raised)
FAQ
Why elevate the heels instead of just squatting less deep? A shallower squat changes the whole movement, while elevating the heels keeps the same deep bottom position accessible without demanding ankle range the body doesn’t have yet. It preserves the hip and thoracic benefit of the full drill.
What should the wedge be made of? Anything flat, stable and a couple of centimeters thick works, from a stacked weight plate to a rolled towel or mat. Stability under the heels matters more than the specific material.
How do I know when I don’t need the wedge anymore? Once a very thin wedge still feels comfortable and the heels aren’t straining to stay down, trying the flat-ground version is a reasonable test. If the heels lift on flat ground, going back to a small wedge for a while longer is a sensible adjustment.
How high should the heels be raised? Start with two to three centimetres, about the thickness of a small weight plate. If the heels still want to lift at the bottom of the squat, add a little more. If the squat feels effortless, take some away.
Where does the non-reaching hand go? On the floor between the feet or against the inside of the same-side knee. That contact steadies the squat and gives the upper back something to rotate away from.
Should the toes also be on the wedge? No. Only the heels are raised, with the balls of the feet and the toes flat on the floor. Standing fully on a slope changes the balance and makes the platform more likely to slip.
Does this still stretch the calves at all? Less than the flat-ground version, since the elevation shortens the calf’s working range, but the hips and upper back still get the same reaching and rotating demand. The tradeoff is intentional.
Is this a permanent modification or a temporary one? For most people it’s a temporary bridge toward the flat-ground version as ankle mobility improves, though there’s no issue with using it long-term if flat squatting depth isn’t a goal.
Related to Deep Squat with Reach, the harder flat-footed version.