If you’re having trouble hitting full range of motion when you squat, this squat modification can help.

Here’s how to do it.

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But if you have mobility limitations, achieving that benchmark may not be so easy.

woman sweating in the gym

certified strength and conditioning specialist and powerlifting coach

In turn, youre able to sink low into your squat even if your ankle mobility is limited.

This squat hack can be particularly valuable duringfront squats.

On its own, the variation requires you to keep your torso more upright, Su says.

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Squatting with elevated heels also comes with the added perk of greater quad activation, Su says.

Due to that [contact], youre able to exert greater forces, she says.

If youre lifting for strength or power, I would say that would be a better alternative.

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certified strength and conditioning specialist and powerlifting coach

There are functional benefits, too.

But you shouldnt rely on this hack forever, according to the experts.

Outside of squatting, you should prioritizeankle mobility exercisesso you might ultimately progress to lifting without that elevation.

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Then you know you should probably address that complex to improve that squat movement pattern.

When in doubt, consult a certified personal trainer for individualized guidance.

Performing ankle distractions before a round of squats is beneficial, too, Parten says.

Healthy female training in the gym, performing a hip thrust.

Theyre similar to ankle rocks, only aresistance bandwill be pulling at your ankle joint from behind.

Youll also want to get your body into adeep squat positionas often as possible, Su says.

I just want to encourage people that thats not necessarily true.

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Start at something as simple as a box squat or sit-to-stand.

J Phys Ther Sci.

2020 Jun;32(6):391-394. doi: 10.1589/jpts.32.391.

Epub 2020 Jun 2.

PMID: 32581431; PMCID: PMC7276781.

Effect of Heel Lift Insoles on Lower Extremity Muscle Activation and Joint Work during Barbell Squats.

Bioengineering (Basel).

2022 Jul 8;9(7):301. doi: 10.3390/bioengineering9070301.

PMID: 35877352; PMCID: PMC9312299.

Muscle Activation during the Squat Performed in Different Ranges of Motion by Women.Muscles.

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