Raising the heels during a loaded squat may reduce lower back strain in people with limited ankle mobility, according to a report by Zhané Slambee published Aug. 9, 2026, on mindbodygreen. The report described a study of 30 men with restricted ankle mobility who performed loaded squats at six heel heights. Raising the heel reduced forward lean and lower back stress, particularly at the L4 vertebra, according to the report. Researchers said the adjustment increased demand on knee extensor muscles, indicating the approach is not appropriate for everyone.
Compound movements such as squats are multi-joint exercises that involve flexion and extension at more than one joint and work multiple muscle groups at the same time, according to trainers Sydney Miller and Scott Thompson in a report published by NaturalNews.com [1]. Hip mobility exercises can help ease lower back pain, according to an article on NaturalNews.com [2]. The new findings add to that picture by focusing on the ankle as a factor in squat mechanics, the report stated.
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