Kinetic Advantage Consulting

Various research studies have found that a raised heel allows for a more upright torso, increased knee extensor muscle activation, and reduced paraspinal muscle activation when squatting. The general consensus is also that the participants can squat deeper with the heeled shoe. This always seems to be attributed to a raised heel compensating for reduced ankle mobility (dorsiflexion range of motion). Unfortunately, this is only a small piece of the puzzle….

Lee et al (2019)’s investigation actually involved trained lifter research participants, and also evaluated their squat biomechanics at actually heavy loads! What did they find? None of the aforementioned benefits that heeled squat shoes provided in previous investigations!

It’s all comes down to the external loading demands relative to LOWER LEG ANGLE. For example, we can achieve similar dorsiflexion angles with heeled vs. flat shoes, but the heeled shoe would allow for a more forward knee, and upright torso to keep our Center of mass over the mid-foot.

THE MORE FORWARD THE KNEES = THE MORE CHALLENGING THE LOADING DEMANDS ON THE KNEE EXTENSORS, ESPECIALLY IN DEEP SQUAT POSITIONS.

Think of it this way: if a lifter has relatively stronger knee extensors strength that enables them to squat with a more forward knee position in heeled shoes, this might help them play to their strengths in competition.

But if a lifter’s knee extensors are their weakest link, they will restrict forward knee travel regardless of what shoes they are wearing! They might also be able to keep a more upright torso at lower loads, but as soon as the load gets heavier and their knee extensors are working too hard, the body is going to transfer demands loading to the hip anyways and will cause them to lean forward more anyways.