 Next question is from Mo strength gains. What are the benefits of elevating the heels in a squat? Is it ever preferential versus working on ankle mobility? Yeah, there's two reasons why someone will elevate their heels one is because their ankle mobility prevents them from doing a good full squat And so they remedy the problem or should I say put a band-aid on the problem by elevating their heels a little bit So squat shoes will do this a little bit Or you'll see people will put back in the day. They used to use like a two by four. They would put under their heels So that's one reason the other reason is you may have great ankle mobility You may not have an issue squatting with a full squat with good control lot stuff But you still may want to elevate your heels sometimes because doing so Places more emphasis on the quads. You can actually Take an exercise like a squat. I love to do this and elevate your heels and now Because of the way that it changes your your center of gravity. It keeps you more upright You're gonna get more knee extension, right? And you'll get more quad focus and yeah, I do this Sometimes specifically for that because I want to feel it more in my quads. I mean, that's how I do it now I mean if you see my heels elevated the intent is that I just want put more emphasis on the quads and just Get like a massive quad pump from it It's not a bad strategy when teaching a client to who you know, they lack the ankle mobility But you want to teach them good depth and range of motion on a squat Yeah, so I used to do it for that, right? So if I had a client who has had limiting ankle mobility But I wanted them to get all the way down in a deep squat and practice that full range of motion I'd get them there and then I would explain Why I have your heels elevated and why you're able to get down like a good reason why we can't get all the Way down without me doing this is because you lack the ankle mobility So the goal is for us to get to a place where we could do that So, I mean, it's a it's a it's a it's a tool It's another tool that you can use in the gym and there's there's value to it I think the thing that you just got to be careful of is I there was a trend for a quite a while there where People were doing that because it was the only way they could squat They couldn't they couldn't squat past 90 degrees Without elevating their heels and so they would they would elevate the heels just so they could get down and I think there's nothing wrong with that so long as you're using it as a tool and not a crutch Yeah, I like to do the same and just use that as a reveal To show that they can actually achieve that depth and then from there It's it's work on alongside that in terms of being able to address the ankle mobility and then start scaling down the height You know of that platform and so yeah, I've used that as a tool as well to kind of You know gradually progress them down towards full range of motion. Yeah, a few of my favorite He'll edit elevated Quad exercises are front squats with the heels elevated Goblet squats that one Adam showed me with heels elevated, which was man I got a crazy pump That's a great one from doing that and then safety bar squats because the safety bar is obviously so much higher So it already encourages you have more kind of an upright posture And then I'll elevate my heels and man, I tell you I get Such a great quad pump. In fact for people who have an Imbalance or let's say they want to work on their aesthetics and their quads just aren't developing This is a little bit more rare, but sometimes people They'll they'll do squats and stuff and their butt will grow, but their quads don't really respond Try doing a lot of these squat movements with your heels elevated You would be it completely in my opinion It completely changes the feel of the exercise and really gets it, you know squarely on the quads as far as the ankle mobility is concerned You know the goal should be to achieve Be able to achieve a good squat with your feet not needing or your ankles not needing a crutch With you know your heels being elevated because that's your most natural position, right is to be barefoot So you want to be able to do it barefoot without Having to elevate your heels so if you're if you need to elevate your heels Then you should definitely spend some time working on ankle mobility because you'd be better off being able to do it Without having your heels elevated and then you elevate your heels if you just want to change the exercise