Elbows drop — front rack collapses
Any forward lean in the heel-elevated front squat rolls the bar forward dangerously.
Overactive muscles
Latissimus dorsiPec major
Corrective work
Foam RollLats↗StretchDoorway pec stretch↗Squat · Lower Body
Heel-Elevated Front Squat
Coaching cues
- Heels on a 25-lb plate or wedge; barbell in the front rack; squat to full depth
- The elevation compensates for ankle mobility and allows maximum depth
- Drive the knees out hard; stay as upright as possible
- Great for athletes building the front squat while improving ankle mobility
Common faults 2
Knees cave under the elevated depth
Greater depth exposes valgus; adductors and TFL overpower the elevated-heel squat.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗