09/01/2026
If your heels come up when you squat, don’t automatically blame your legs.
cosch green pt fitness tips.
Squat depth depends on a lot more than strength.
Your ankle mobility, hip mobility, individual anatomy, stance width, foot position and control all influence how comfortably you can squat.
One of the easiest things to check is your ankles.
If your heels start lifting as you go deeper, you may not have enough ankle dorsiflexion to let your knees travel forward while keeping the whole foot connected to the floor.
Try this simple check:
Stand facing a wall with one foot a short distance away.
Keep your heel down and slowly drive your knee toward the wall over your toes.
If you can barely move the knee forward without the heel lifting, your ankle mobility may be limiting your squat.
That doesn’t mean you need to force huge stretches.
Regular ankle movement, calf mobility work, controlled knee-over-toe movements and gradually spending time in deeper squat positions can all help.
And remember, not everyone will squat the exact same way. Your hip structure and proportions matter too.
Work toward a squat that feels controlled and comfortable for your body rather than chasing someone else’s depth.
Stay in a pain-free range and don’t force deeper positions if you have acute hip, knee or ankle pain.
