The squat exercise is one of the fundamental training movements in sports and strength training, crucial for strengthening lower-body muscles, improving balance, preventing injuries, and enhancing overall movement function. Correct execution of the squat

Recent research published in the reputable "Sports Medicine Studies" journal by the Research Institute of Physical Education and Sports Sciences examined the effects of three different heel heights (0, 3, and 5 centimeters) on squat movement form, joint stress, and muscle activity.

Key findings include:

Raising the heel height to 3 centimeters significantly reduced the activity of the tibialis anterior muscle (located at the front of the shin), which helps decrease pressure on the ankle joint and improves balance.

At this 3 cm heel height, the co-contraction (simultaneous contraction) of muscles around the ankle joint was also reduced, indicating less joint loading and a lower risk of injury.

Muscle activity in the quadriceps group, including vastus medialis and vastus lateralis, did not significantly change with heel height, meaning that raising the heel slightly maintains the power and strength of these muscles during the squat.

Overall, a heel height of 3 centimeters creates an optimal condition for safer and more effective squat execution, beneficial for both athletic training and rehabilitation.

Coaches, athletes, and rehabilitation specialists can use this insight to improve training quality and athlete safety by adjusting heel height accordingly.

The full research article is accessible via the Sports Medicine Studies journal at the Research