Knees cave under the reduced ankle restriction
Greater depth with elevation still exposes valgus weakness.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Squat · Lower Body
Heel-Elevated Squat
Coaching cues
- Heels on a 1–2 inch wedge or plates; increases effective ankle mobility
- Allows greater depth and more upright torso than flat-foot squatting
- Use as a training tool or to emphasize quad loading
- Progress toward removing the elevation as ankle mobility improves
Common faults 2
Using too high an elevation — becoming a sissy squat
Extreme heel elevation shifts all load to the quads; glutes disengage.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗