Squat (heels elevated)

What you should feel?? When performed correctly, you will feel the muscles in your inner ankle burning. You may also feel discomfort at the ankle however you need to be able to recognise the difference between muscle and joint pain. If your muscles are burning, this is a good thing. Depending on how strong your foot is you may also fatigue in the small muscles and joints of the foot.

Instructions:

Start by placing your feet shoulder width apart and heels on the riser
Hold your arms out in front of you for balance
Lower yourself slowly until you reach the lowest comfortable level
and return to the starting position with knees straight
Prevent your knees from falling in or out of line
and continue until finished the set

Main muscles targeted:

Quads
Glutes
Hamstrings

Main benefits:

Performing a squat with the heels elevated can be used for a few reasons. Sometimes it is used to put more load onto the patella and quads for particular rehab purposes, or sometimes it is used if a person has particularly tight calf muscles/ ankle joint preventing a good arc.