Struggling with your squat depth?

Are you struggling with going lower on your squats?

Try elevating your heels. It can be one the following :

- Small plates (usually 5 or 10 lbs)

- Book (usually against a stable surface so it doesn't slip / slide)

- Olympic lifting shoes (they already have an elevated heel built in). Click here for a picture

- Elevated surface in the gym (think by the squat rack)

It'll allow you to go lower by giving added ankle mobility. If you want to be medically or anatomically correct, then it adds dorsiflexion (raising the foot towards the shin).

Plus, if you want a little more emphasis on the top of your thighs (quadriceps), then it's a good variation to try too.

Besides, added ankle mobility, here’s some other ways that it’ll affect your squats:

• Emphasis on the quadriceps (top of the thigh)

• More upright torso. Think about if someone were to watch yourself squat in front of a mirror, if you shirt had a logo or phrase on it, would you be able to see it?

Will squatting with heels be bad or considered cheating? Nope. If you need assistance with an exercise and need a modification to help out, then it’s not a bad thing.

If at any point you feel like using assistance is considered “cheating,” then keep practicing on the exercise you’re struggling with. In this case, to get better with squats, then you’ll have to keep doing them consistently. Drills or other exercises to assist you on the one you’re struggling can only do so much.

Think of it like having training wheels. Will you be able to move with the bike? Yes. Do you want to eventually ride with two wheels? Of course. Have patience and be consistent.

At the end of the day, here’s some main points and questions to consider with your exercises and/or fitness regimen:

1. Did the modification mitigate any pain or limitation I was facing?

2. Did this exercise and/or drill help with any particular exercise you were struggling with?

If you answered yes to any of them, then you have nothing to worry about.

You’ll likely encounter either other fitness coaches, physical therapists, or people who may have an opinion on an exercise--everyone does.

Here’s the most important part: if it helps you get results and get closer to your fitness goals in a safe, efficient manner, then that’s all that matters.