GROUNDED SQUATS – PRESERVING FLOOR FEEL WITH HEEL ELEVATION AND ARCH SUPPORT
Floor feel and squat technique are not mutually exclusive. Lifters should never have to choose one or the other. As we’ve discussed in previous articles, heel elevation helps many lifters access depth and stronger positions particularly when ankle dorsiflexion is the limiter, proprioception helps keep those positions under control.
This article explores how to keep the signal crisp while adding a heel lift, how to pick a sensible heel height, and when arch support can steady flexible feet under load, as well as some simple programming tips to combine precision and position on heavy days.
PROPRIOCEPTION AND HEEL ELEVATION – WHY FLOOR FEEL STILL MATTERS
The message from our previous article was clear – crisp plantar input, or floor feel, lets you steer centre of pressure (CoP) early so the rest of the chain organises itself, maintaining a quiet tripod, midfoot pressure, and a cleaner bar path with hips and knees stacked. Vision helps between sets, but under load, the fast internal feedback loop is proprioceptive, helping you correct early rather than chasing late corrections.
Heel elevation builds on that base by removing a common ankle range constraint. Raising the heel effectively borrows ankle dorsiflexion, so the knees can track over the toes, allowing you to reach depth with a more upright torso and a steadier bottom position. Research comparing raised-heel conditions to flats lines up with what lifters feel – deeper knee flexion, a more vertical trunk [1,2], and in several studies greater demand on the quadriceps [3].
Our goal now is to pick how much heel elevation to use, and what kind of interface best preserves the plantar signal, so the stronger position you unlock remains under precise control.
HEEL ELEVATION AND PLANTAR FEEDBACK – HOW TO PRESERVE FLOOR FEEL
Heel elevation doesn’t have to blur plantar feedback. It should support a stronger position, not attenuate valuable information you get from the ground. Treat the interface between you and the floor as part of the control loop – a rigid path from floor to skin (and ultimately to CNS) preserves both spatial (where the pressure sits) and temporal (how fast it feeds back) resolution. Soft or unstable interfaces blur that feedback, often forcing the system to correct late through toe-grip, heel pops, or knee wobble.
Practically that means choosing a heel lift solution that is non-compressible, stable in all directions, and allows you to maintain full-foot contact. A foot-shaped platform that lets the forefoot and heel share load will always preserve CoP better than a narrow edge. This is the design rationale behind Ultraform Lift – a firm, non-compressible, foot-shaped heel lift that preserves plantar feedback while providing controlled elevation.
You can run a thirty-second audit in your squat stance – simply perform gentle shifts front-to-back and side-to-side at depth. If the interface compresses or rocks, CoP and balance will likely feel vague [4]. In this case try switching to a firmer surface, wider contact area, or adjust your stance until the signal from the floor feels crisp. Once you find the right setup, your sets should feel organised with stable midfoot pressure, knees tracking over the second/third toe, and a clean bar path.
HOW TO CHOOSE HEEL HEIGHT FOR SQUATTING
Choosing a heel height is all about solving the problems caused by the limiter, often ankle dorsiflexion, without creating a new constraint. Generally, the best recommendation is to experiment with a small lift then work your way up as required.
Your aim is a lift that lets the knees travel without the hips shooting back, keeping calm midfoot pressure with stable contact under big toe and heel. If you notice yourself still pitching forward at depth, cutting the squat a few centimetres short, or the bar drifting ahead of the midfoot, then you may need to add some height. If all the pressure sits on the forefoot and inside edge at depth, or your heels pop, then perhaps you’ve gone too high.
Most lifters end up somewhere in the middle ground – enough lift to borrow a bit of ankle dorsiflexion, not so much that the foot is perched forward. It’s important to note here that the sweet spot is very individual, but that predictable position at depth, and smooth ascent through the midfoot will let you know once you’ve found it.
ADDING ARCH SUPPORT FOR SQUAT STABILITY
Even with the right heel height, some lifters find the base itself unstable – the arch collapses or the inside edge rolls in under load. If heel elevation is how you access better positions, arch support is how lifters whose feet collapse or wobble under load can stabilise the system. If you have flexible flat feet or a history of ankle instability, a moderate arch support can help reduce pressure spikes on the inside edge of your feet, improve balance at depth, and make knee tracking more predictable [5,6].
As with heel elevation, the key is finding the right arch support for you. First, keep the heel height that gives you the best access to depth. Then test a low-to-moderate arch profile, on a firm, non-compressible interface. A good fit feels like less drift to the inside edge and calmer midfoot pressure. If you feel pushed too far laterally or lose big toe contact, the support is likely too aggressive. Once you find the right fit, use it where it helps most – heavy sets and high-fatigue days – but continue to train foot strength and awareness so you don’t become overly reliant.
MANAGING PATELLOFEMORAL JOINT (PFJ) LOAD
Knee pain is common under the bar, particularly as lifters ramp-up load and frequency. Although technique matters, patellofemoral stress is primarily driven by depth (knee flexion angle) and load (internal and external torque) [7].
The knee is downstream of the control loop – by preserving crisp floor feel and maintaining a clean bar path over the midfoot, you are already reducing the noise that creates peaks in PFJ demand. Heel elevation and arch support help you access cleaner stable positions, then simply shape PFJ demand through smart programming. Consider subbing in some front squats for lower knee joint compression [8,9], adding split or lunge variants to distribute load and control angles precisely, and tempo squats with longer pauses to keep positions deliberate without bouncing into high-flexion peaks.
As ever, the best advice is to keep it simple – find precise positions, sensible ranges, then progress whatever feels most in control.
PROGRAMMING TIPS THAT RESPECT THE SIGNAL
Good programming starts with the signal, not the number on the bar. Start each session with one or two minimal or barefoot drill sets, focusing on a slow last third with a short pause to sharpen floor feel. Then pick the interface according to the task – go minimal or flat when control is solid, add a heel lift to access position if ankle range is limiting, and add arch support when stability flags under load.
Manage knee stress by modulating frequency, depth, and style – rotate in front squats and lunge patterns and slow the last third with a brief pause when the knees are sensitive. If knee or foot fatigue builds, reduce total squat frequency for a week rather than pushing volume through discomfort. Add weight only when the bar stays stacked and pressure stays calm, progressing the lift that feels most in control, and rebuilding a solid base if the signal blurs.
Three quick scenarios to guide your setup
Symptoms: you pitch forward in the last third and cut depth on heavier sets.
Setup: moderate heel lift on a firm foot-shaped interface, no specific arch support needed initially.
Cues: slow last third with pause at depth, confirm big toe and heel contact throughout.
Progression: add load while bar path stays stacked, if still pitching forward increase heel height.
Symptoms: inside-edge pressure spikes, knee wobble at depth, worse when fatigued.
Setup: same heel lift that grants depth, with low-to-moderate arch support, on a rigid interface.
Cues: tripod check at depth, reduce stance width if big-toe contact disappears.
Progression: use support on heavy or high-fatigue days, continue foot strength and awareness drills in warm-ups.
- PFJ-sensitive lifter
Symptoms: anterior knee pain that flares up with deep explosive reps.
Setup: heel lift that grants depth and cleans up positions, no compressible interfaces.
Programming: bias front squats and lunge variants, tempo to depth with slight pause, manage weekly load and depth exposure.
Progression: progress the day's most controlled pattern, avoid chasing PBs on flare-up days.
WRAP-UP – POSITION AND PRECISION TOGETHER
Squat control isn't a choice between floor feel and position – you can have both. Use heel elevation to access the positions you need, keep the interface firm and foot-shaped so the plantar signal stays crisp, and add arch support when stability flags under load. Then let smart programming do the rest – the right style, the right depth, on the right day.
For more information be sure to revisit our previous article on proprioception in squatting, then explore our pieces on heel elevation and arch support for deeper dives and setup options.
If you’re experimenting with heel height and arch support while trying to maintain floor feel, Ultraform Lift offers a readymade solution for a firm, foot-shaped interface that keeps signals crisp while you build position.
REFERENCES
[1] Sato, K, Fortenbaugh, D, & Hydock, D.S. (2012). Kinematic changes using weightlifting shoes on barbell back squat. Journal of Strength and Conditioning Research, 26(1), 28–33.
[2] Legg, H.S, Glaister, M. et al. (2017). The effect of weightlifting shoes on the kinetics and kinematics of the back squat. Journal of Sports Sciences, 35(5), 508–515.
[3] Ghasemi, M, Gholami-Borujeni, B, & Briem, K. (2024). Effects of various foot wedges on thigh muscle activity during squatting in healthy adults: A systematic review and meta-analysis. Applied Sciences, 14(5), 2091.
[4] Okawara, N, & Usuda, S. (2015). Influences of visual and supporting surface conditions on standing balance in patients with post-stroke hemiplegia. Journal of Physical Therapy Science, 27(5), 1323–1327.
[5] Collins, N, Crossley, K, et al. (2008). Foot orthoses and physiotherapy in the treatment of patellofemoral pain syndrome: randomised clinical trial. BMJ, 337, a1735.
[6] Tsikopoulos, K, Sidiropoulos, K, et al. (2020). Do external supports improve dynamic balance in patients with chronic ankle instability? A network meta-analysis. Clinical Orthopaedics and Related Research, 478(2), 359–377.
[7] Wallace, D.A, Salem, G.J, et al. (2002). Patellofemoral joint kinetics while squatting with and without an external load. Journal of Orthopaedic & Sports Physical Therapy, 32(4), 141–148.
[8] Straub, R.K, & Powers, C.M. (2024). A biomechanical review of the squat exercise: Implications for clinical practice. International Journal of Sports Physical Therapy, 19(4), 490–501.
[9] Gullett, J.C, Tillman, M.D, Gutierrez, G.M, & Chow, J.W. (2009). A biomechanical comparison of back and front squats in healthy trained individuals. Journal of Strength and Conditioning Research, 23(1), 284–292.
