Knees cave despite the heel elevation
Even with the mobility compensation, adductors and TFL still overpower glutes.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Squat · Lower Body
Heel-Elevated Goblet Squat
Coaching cues
- Heels on a small wedge or 25-lb plates; KB or DB at chest; squat to full depth
- Heel elevation compensates for ankle mobility — allows a more upright torso
- Drive the knees out; use the elbows to push them apart at the bottom
- Great teaching tool for clients with limited ankle dorsiflexion
Common faults 2
Heels slide off the plates on the descent
Unstable heel position — use a proper wedge or a rubber-backed plate.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗