The Effect of Heel Elevation & Arch Support on Squat Posture
Discover how heel elevation and arch support work together to enhance squat posture, improve mobility, and reduce injury risk. Learn the science behind these biomechanical tools for optimal performance.
30 MARCH 2025
Introduction
Squats are considered one of the most fundamental and effective exercises for improving strength, mobility, and stability (1, 2). However, mastering the correct squat technique can be challenging. Performing squats without footwear allows the body to function in its most natural state; nevertheless, certain biomechanical factors, such as limited ankle mobility or improper foot alignment, may impede the correct form. This article examines how the combination of heel elevation and arch support may facilitate the achievement of correct squat posture, thereby enabling more efficient and safe squat performance (3).
The importance of correct squat posture
Correct squat posture ensures that the knees track over the toes, the chest remains upright, and the back maintains a neutral position. Without this alignment, lifters are at risk of placing unnecessary stress on their knees, lower back, and other joints. The correct form also facilitates the maximal squat depth, thereby effectively targeting the intended muscle groups. One of the primary challenges encountered when squatting is achieving sufficient depth and maintaining posture without overloading certain areas of the body. Heel elevation and arch support are of paramount importance in this context.
The impact of heel elevation on squat posture
Heel elevation plays a significant role in enhancing squat mechanics, particularly in lifters with limited ankle dorsiflexion (the capacity of the foot to move upward towards the shin) (4). When ankle mobility is restricted, lifters often have trouble achieving sufficient squat depth while maintaining an upright torso. This can result in excessive forward lean and compromised posture (5). Elevating the heels during a squat reduces the demand for ankle dorsiflexion, facilitating a more upright torso and deeper squat (5).
Heel elevation:
- Improves ankle mobility: Raising the heels compensates for limited ankle mobility, which enhances range of motion at the ankle joint (6). This enables deeper squatting and the maintenance of a more neutral spine.
- Promotes a more upright torso: With elevated heels, the lifter can maintain a more vertical torso angle. This reduces the likelihood of excessive forward lean (6, 7), which can strain the lower back and make squatting more challenging (4).
- Enhances squat depth: Heel elevation facilitates greater squat depth by enabling the knees to track forward without compromising form, maximising the recruitment of muscles, such as the quadriceps (4, 7).
The role of arch support in maintaining proper alignment
The foot arch is crucial for maintaining proper alignment throughout the squat. When the arch is unsupported or misaligned, it can result in overpronation (where the foot rolls inward), altering the body’s centre of gravity and causing misalignment of the knees, hips, and spine. Adequate arch support helps maintain foot alignment, ensuring that the knees track properly over the toes, therefore reducing the risk of injury and promoting improved squat posture.
Arch support:
- Prevents overpronation: Overpronation can cause the knees to collapse inward, potentially leading to knee pain and misalignment. Arch support helps stabilise the foot, prevents excessive inward rolling, and promotes proper knee tracking (4).
- Enhances stability: By supporting the natural curvature of the foot, arch support enhances stability, facilitating better balance during squats. This is particularly important during heavy lifting when maintaining control is critical.
- Improves force distribution: A supported arch facilitates even distribution of weight across the foot, ensuring that the lifter’s centre of gravity is properly aligned, therefore facilitating the maintenance of an upright torso and achievement of sufficient squat depth.
The combined effect of heel elevation and arch support
When combined, heel elevation and arch support function synergistically to optimise squat posture. Heel elevation facilitates improved ankle mobility and enables a more upright torso (7), whereas arch support stabilises the foot and prevents misalignment. In conjunction, these elements create optimal conditions for achieving the correct squat posture (4).
How they work together:
- Balanced alignment: The combination of heel elevation and arch support improves alignment from the feet through the spine. This mechanism helps prevent common issues, such as knee valgus (inward knee collapse), lower back strain, and insufficient squat depth.
- Increased control and stability: With appropriate heel elevation and arch support, the lifter experiences enhanced control over their movement, improving both stability and balance throughout the squat. This enhancement reduces the risk of balance loss or unnecessary muscle strain.
- Enhanced mobility and depth: In combination, heel elevation and arch support enable the lifter to achieve deeper squats with an improved form from supporting both ankle mobility and foot alignment.
The optimal combination for squatting technique
Barefoot squatting enhances natural foot engagement, which is the preferred approach for many weightlifters. However, the lack of support during barefoot squatting may expose biomechanical flaws, particularly in lifters with limited mobility or suboptimal foot alignment (6). The incorporation of heel elevation and arch support, while maintaining a near-barefoot experience, offers a balanced solution.
Advantages of squatting with heel elevation and arch support:
- Natural movement with additional support: Certain benefits of the barefoot experience are retained, allowing for natural toe spread and ground grip, while providing the necessary support for proper form.
- Unrestricted foot function: The combination of heel elevation and arch support enables unrestricted foot movement, while simultaneously offering the required support for maintaining alignment.
- Maximised performance: Additional support facilitates more efficient movement patterns, ensuring that each squat is optimised for performance, stability, and safety (4).
Conclusion
The combination of heel elevation and arch support serves as a powerful tool for enhancing squat posture. Heel elevation compensates for limited ankle mobility, allowing for greater depth and an upright torso (4, 6-8). Meanwhile, the arch support stabilises the foot and enhances alignment. Together, these features contribute to a balanced, stable, and efficient squat posture, thereby reducing the risk of injury and improving overall performance. To enhance squat technique and maximise training sessions, heel elevation and arch support should be incorporated. These elements not only improve biomechanics, but also enable more effective and safe squatting practices.
References
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3. Sriwarno AB, Shimomura Y, Iwanaga K, Katsuura T. The effects of heel elevation on postural adjustment and activity of lower-extremity muscles during deep squatting-to-standing movement in normal subjects. Journal of Physical Therapy Science. 2008;20(1):31-8.
4. Pangan AM, Leineweber M. Footwear and elevated heel influence on barbell back squat: A review. Journal of Biomechanical Engineering. 2021;143(9):090801.
5. Papadakis Z, Stamatis A, Almajid R, Appiah-Kubi K, Smith ML, Parnes N, et al. Addressing Biomechanical Errors in the Back Squat for Older Adults: A Clinical Perspective for Maintaining Neutral Spine and Knee Alignment. Journal of Functional Morphology and Kinesiology. 2024;9(4):224.
6. Pierce M. The Effects of Heel Elevation on Back Squat Performance: The William Paterson University of New Jersey; 2023.
7. Charlton JM, Hammond CA, Cochrane CK, Hatfield GL, Hunt MA. The effects of a heel wedge on hip, pelvis and trunk biomechanics during squatting in resistance trained individuals. The Journal of Strength & Conditioning Research. 2017;31(6):1678-87.
8. Monteiro P, Marcori AJ, Nascimento V, Guimarães A, Okazaki VHA. Comparing the kinematics of back squats performed with different heel elevations. Human Movement. 2022;23(2):97-103.