Heels Elevated Bilateral Squatting?

Got a lot of engagement with various coaches on Twitter with this thought the other day. Though I am not a huge proponent of excessive loading of the bilateral squat (back/front squat) I do think it’s important to be able to perform the squat pattern well as it is a basic, fundamental movement pattern.

Heels Elevated Twitter Post

As a coach I think you should always be asking yourself if you like the way the any movement looks and I typically don’t love the way the squat movement looks. One of our most important jobs is to improve movement efficiency and with the heels elevated I almost find that the movement immediately looks better, for two big reasons;

  1. the biggest reason, the heel elevation essentially gives the athlete more ankle mobility
  2. elevating the heels gives the athlete an anterior weight shift that allows them to ‘sit back’ in the movement.

Beyond this, it’s important to be in tune and understand the group you are coaching – we know hockey athletes will typically present ankle mobility issues because they skate in a boot that eliminates most all ankle movement – so why would we try to jam a square peg into a round hole.

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