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Elevating Your Left Heel in Squat Patterns

This is something we have been doing for a few months now. I used to do this with my personal training clients only, but am now transitioning to our entire client base both online and in the gym. In a world where many people are afraid of becoming asymmetrical, we have failed to realize there is nothing we can do about it. We have multiple structural, neurological and physiological asymmetries. I often get a confused stare when I tell someone to place a 2.5 pound plate under only their left heel.

Showing a little love to the left hip

Showing a little love to the left hip

Elevating your left heel during squat patterns

Elevating your left heel during squat patterns

What: Elevating the left heel during all squat patterns

Why?: Glad you asked! We are trying to combat a specific pattern human beings fall into throughout our lifetimes.

– Finding your left heel is a neurological landmark of the brain. When you can apply force through the left heel, you will hit some key muscle groups and fibers.

– Left oblique – this will help you find your left oblique. This is an important, yet seemingly misunderstood and underrated muscle.

– Extensor fibers of the left glute – each muscle has fibers that run in all three planes. On the left side, the fibers responsible for hip extension tend to weaken. Placing a plate under your heel will allow you to train these muscles and help balance out your pelvis.

– Left Hamstring: You will feel the left hamstring kick in while performing the exercise. Don’t be alarmed, it’s supposed to.

– No, this is not because you’re right handed.

Due to how our brain works and the environment we live in, we spend more time bearing weight on our right leg. With this technique, we are putting more emphasis on the left, making the other 23 hours a day you spend on your right more manageable.

It may not look like it, but if you look at his depressed right shoulder and elevated left shoulder, you see that this kid is still in a "right stance"

If you look at his shoulders, you’ll see that his left is higher than his right, meaning he is always in “right stance.”

We use this for single leg squats as well. When you are doing them with your right leg, don't use the plate.

We use this for single leg squats as well. Don’t use the plate for your right leg.

 

 

 

 

Special thanks to Scott Kosola at The Point Physical Therapy for teaching us this technique.

-MM

Matt@trainrogue.com