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Elevate Your Squat Mobility with Heel-Elevated Cable Zercher Squats

Writer's picture: Prevail Rehab & PerformancePrevail Rehab & Performance
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Are you struggling to achieve proper depth in your squats? Do you feel like you're at risk of falling backward when attempting a deep squat? You're not alone. Many individuals face challenges with squat mobility, particularly when it comes to achieving adequate ankle dorsiflexion, knee flexion, and hip flexion. Fortunately, there's a simple yet effective exercise that can help you improve your squat mobility and technique: heel-elevated cable Zercher squat.


The Exercise: Heel-Elevated Cable Zercher Squats


Heel-elevated cable Zercher squats are a game-changer for individuals looking to improve their squat mobility. Here's how to perform this beneficial exercise:

  1. Set Up the Cable Machine: Begin by setting up a cable machine with a low pulley attachment. Attach a straight bar or EZ-bar to the cable.

  2. Elevate Your Heels: Place small weight plates or a wedge under your heels to elevate them slightly off the ground. This elevation helps promote ankle dorsiflexion and encourages a deeper squat position.

  3. Grasp the Bar: Stand facing away from the cable machine and grasp the bar in the crooks of your elbows, similar to a Zercher squat position. Keep your elbows tucked in close to your body.

  4. Squat Down: Keeping your chest up and core engaged, squat down as low as comfortably possible while maintaining proper form. Focus on driving your knees forwards and tracking them in line with your toes.

  5. Use the Cable for Counterbalance: As you squat down, allow the cable to pull you slightly forward and down, providing a counterbalance force that helps you achieve greater depth in your squat.

  6. Maintain Control: Lower yourself down in a controlled manner, feeling the stretch and activation in your ankles, knees, and hips. Avoid bouncing or jerking movements.

  7. Return to the Starting Position: Slowly return to the starting position, driving through your heels and engaging your glutes and hamstrings to rise back up.

  8. Repeat: Aim to perform 8-12 repetitions, focusing on quality of movement and depth in each squat.


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Elevate Your Squat Game


Heel-elevated cable Zercher squats are a fantastic exercise for improving squat mobility and technique. By incorporating this exercise into your routine, you can target key areas of mobility while also building strength and stability in your lower body. Give them a try and experience the difference in your squat performance.


Seek Further Guidance


If you're struggling with squat mobility or technique, don't hesitate to reach out for guidance. Our team at Prevail Rehab & Performance is here to help you achieve your fitness goals and overcome any obstacles you may face along the way. Let's work together to elevate your squat game and unlock your full potential.


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Ready to take your squat mobility to the next level? Give heel-elevated cable Zercher squats a try and experience the difference for yourself. Contact us at Prevail Rehab & Performance for personalized guidance and support on your fitness journey.

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