Research Corner - Q&A Proper Squat Technique by Jason Anderson | Date Released : 21 Jun 2006 2 comments Print Close Question: I disagree with the advice given by Jason Anderson in Spot Reduction for Glutes. Doesn't putting a block under the heels for a squat destroy the knees? Answer: Many thanks for your feedback and interest. If we take a look at an effective squat, it is an even distribution of forces throughout the ankle, knee and hips. In this case, however, a female will often use the advantage at her hips and lean forward more, which places more emphasis onto her lower back and hips and therefore exaggerates the glute involvement and subsequent growth. If I suggested the "sissy" squat, then I could understand your concerns. This may start to place a bit too much stress on the old patella tendon. However, all I am proposing is a more even distribution of these forces by allowing her to take some of that stress from her lower back and glutes. Another consideration is that most people who step foot into a gym have poor lifestyle choices and positions. Therefore, they will have tight calves and subsequent reduced movement at the ankle and knee, which increases the stress placed onto the lower back. Again, facilitating a more upright position will help to correct this. Summary: We cannot generalize and say that placing a wedge under the heels will damage the knees. What we can say is, the more upright we are in the squat, the more stress is placed onto the knees. However, this does not translate into damage unless taken to the extreme (i.e., the "sissy" squat) and performed repeatedly in an artificially stable and therefore identical environment like a machine, thus increasing the pattern overload potential. Back to top About the author: Jason Anderson Jason Anderson has dedicated his life to exercise development, with over 20 years of experience in the gym. Jason spent five years working for Premier Training International as Programme Manager for the Fitness Trainer Award and Advanced Personal Training qualifications. He was the inspiration behind Premier’s Personal Training Solutions department and the designer of their revolutionary WEB and flexibility training systems. Jason presents his concepts and principles at the top fitness conventions in the UK (Fitpro, Loughborough and Multitrax UK, Heathrow) and also at numerous club chains around the world. He is also a fitness expert, exercise model and regular contributor for Men’s Fitness and other industry publications. Jason specializes in postural correction, movement dysfunction, joint and back pain, injury rehabilitation and performance conditioning. He currently operates from the Amida Club in Hampton, Twickenham (FIA Fitness Club of the Year 2005), where he runs his successful personal training business and acts as PT Manager for One on One Fitness LTD. Full Author Details Related content Content from Jason Anderson Weight Training Positions Jason Karp | Articles Importance of Proper Technique Harvey Newton | Articles Hip Pain with Squats Chuck Wolf | Articles Knees Over Toes? Harvey Newton | Articles Spot Reduction for Glutes Jason Anderson | Articles The Squat: Hip vs Knee Mark Mancino | Articles Heel Raised Squats: Help or Hinder? Chuck Wolf | Articles Squat Test: Reebok Screens Gray Cook | Articles Overhead Squat with Wedge Chere A Schoffstall | Articles Compacted Spine Jason Anderson | Articles Muscle Fatigue Jason Anderson | Articles Leg Training Post Ankle Op Jason Anderson | Articles Proper Squat Technique Jason Anderson | Articles Spot Reduction for Glutes Jason Anderson | Articles Setting the Scapula During Lat Pull Downs Jason Anderson | Articles Breathing for Flexibility Jason Anderson | Articles Functional Bodybuilding Jason Anderson | Articles Please login to leave a comment Comments (2) Raymond, Christopher | 16 Jan 2012, 21:18 PM Jason, Under your "Summary" I noted the following:"What we can say is, the more upright we are in the squat, the more stress is placed onto the knees."I do squats twice weekly and my knees have been bothering me. I've changed my stance (much wider with loads concentrated at the rear of the feet, below ankle) but your summary statement got me thinking. What if I were to place my feet forward (I use a Smith Machine for squats)? Say, 12 inches or something similar where I'm leaning backwards slightly.Thanks Reply Huffman, Matthew | 09 Mar 2010, 14:48 PM if you consistantly put a block under someones heels then it will create a compensation pattern just like anything else. you might as well have them work out in heels.try to do some corrective exercise and flexibility work instead of just going for the quick fix. Stretching the Lateral Gastroc. and strengthening the peroneals is all you need.if you must put a block under the heels then reduce the size of the block gradually as you work more flexibility into the routine. Reply Back to top