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All corrective movement strategies

Corrective movement strategy

Heel Rise During Squat

Explore stance, depth, and ankle options that help the foot remain comfortably supported during a squat.

  • mobility
  • 8 min
  • Ankle & foot
Heel Rise During Squat

Typically overactive / tight

Typically underactive / weak

Tight muscles

Gastrocnemius＋

Gastrocnemius

Muscle dictionary
Posterior anatomical illustration highlighting the gastrocnemius muscle
Chrizz, Wikimedia Commons, CC BY-SA 3.0
Image source
Functions
Plantarflexes the ankle and assists knee flexion; contributes strongly to propulsion
Origin
Posterior surfaces of the medial and lateral femoral condyles
Insertion
Posterior calcaneus through the calcaneal tendon
OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs
Soleus＋

Soleus

Muscle dictionary
Anatomical illustration of the soleus muscle and its tendinous arch
Johannes Sobotta, Wikimedia Commons, public domain
Image source
Functions
Plantarflexes the ankle and plays an important postural role during standing and walking
Origin
Posterior fibular head and proximal fibula, and soleal line of the tibia
Insertion
Posterior calcaneus through the calcaneal tendon
OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs

Weakened muscles

Tibialis anterior＋

Tibialis anterior

Muscle dictionary
Three-dimensional anatomical rendering highlighting the tibialis anterior muscle
BodyParts3D / Anatomography, Wikimedia Commons, CC BY-SA 2.1 JP
Image source
Functions
Dorsiflexes and inverts the foot and helps control the foot as it lowers during walking
Origin
Lateral condyle and upper lateral surface of the tibia
Insertion
Medial cuneiform and base of the first metatarsal
OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs