The Importance of Keeping your Heels on the Ground While Squatting
Squatting is a fundamental movement that is essential for overall fitness and functional strength. When done correctly, squats can improve mobility, build muscle, and increase overall power. One key aspect of proper squat technique is keeping the heels on the ground. I have seen far too many times people in the gym squatting and on the balls of their feet, instead of pushing through their heels-listen up if that is you.
One of the main benefits of keeping the heels on the ground during squats is that it allows for proper engagement of the quadriceps muscles and glutes. The quadriceps and glutes are the primary muscle groups used during squats, and when the heels are lifted off the ground, these muscle groups are not able to work as efficiently. This can lead to improper form and injury.
Additionally, keeping the heels on the ground during squats helps to activate the posterior chain muscles (glutes, hamstrings, and calves) which are important for maintaining proper posture and balance. When the heels are lifted, the hips tend to shift forward, which can put unnecessary stress on the lower back and knee joints.
Another benefit of keeping the heels on the ground is that it allows for a greater ROM (range of motion) in the ankle joint. This helps to improve overall mobility and flexibility in the legs and hips. This is important for a wide range of activities, from everyday movements like walking and climbing stairs, to more athletic pursuits like running and jumping.
It’s important to note that if you have limited ankle mobility and you find it difficult to keep your heels on the ground, you should work on stretching your calf muscles, as well as performing ankle mobility exercises to improve your full range of motion.
In conclusion, keeping your heels on the ground during squats is an essential aspect of proper form and technique. It allows for proper engagement of the quadriceps and other muscle groups, improves mobility, and helps to prevent injury. It’s a small but very important detail that can make a big difference in your squats and overall fitness.
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Jessica Storr ©012323 @LGA