Heels lifting in a squat
What it usually means, what is likely tight and weak, and a routine that helps. Also called heels come up when squatting, tight ankles.
In short
Heels come up at the bottom of the squat.
Why it matters
Heels lifting in a squat usually means stiff calves and ankles. The knees and low back then make up the difference.
Usually tight
- · Soleus
- · Gastrocnemius
Usually weak
- · Anterior tibialis
Other things that can cause it
- · Old ankle sprain
- · Shoes with a raised heel
A corrective routine for heels lifting in a squat
Done in this order: calm what is tight, lengthen it, then strengthen what should be doing more. Daily for 3 to 6 weeks is a good start.
Myofascial release
Static stretch
Dynamic stretch
Strengthen
Everyday habit
Spend a minute a day in a supported deep squat with heels down, holding a doorframe.
How long it takes
Ankle range often improves in 4 to 8 weeks, with steady work. Re-check every 2 to 4 weeks.
How Kentro checks it
It shows up in the overhead squat, side on part of the scan: turn side on, feet shoulder width, arms straight overhead. Kentro measures it and shows whether it is improving between scans.
When to see a professional
See a doctor or physical therapist if you have pain that is sharp, getting worse or lasts more than a couple of weeks, numbness, tingling or weakness, pain after a fall or injury, or pain at night. This guide is general education for healthy adults, not a diagnosis or treatment plan.
Do you have it? Find out free.
Prop your phone against a wall. Kentro checks heels lifting in a squat and the rest of your posture and movement, then builds your routine.
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