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In Biomechanics and Kinesiology, in order to push through the heels a person must first shift the weight backwards.  To do so, requires a contraction of the muscles on the front of the lower leg. In EMG research testing in my lab, the entire anterior compartment of the lower leg (shin) contracts once the weight shifts behind the mid point of the foot.

The gastroc/soleus complex also contracts but only acts more as a stabilizer than a primary mover. This means the calves neither receive nor deliver any force to the middle of the foot or the big toe when pushing through the heels.  In other words if the weight is in the heels and the lifter pushes through the heels, the entire front of the leg contracts to help with the squat.   NOT THE BACK OF THE LEG!

As a result of the single exercise cue “Push through the heels” sports and fitness professionals have inadvertently contributed to an increase in Achilles tendon injuries, knee injuries, low back pain and injuries, tight hips, and numerous other injuries.  It’s time for a change in the industry and it starts with exercise professionals. I have come to that conclusion based not on opinion but after evaluation of the Biomechanics data of over 50,000 athletes and exercisers over the past 18 years.

As a former hurdler, I NEVER ran on my heels.  However distance runners (more in the US than other countries) were instructed to run with a heel strike. Here’s a common sense question, if pushing through your heels help increase glute muscle contraction, wouldn’t distance runners have large glutes and strong hamstrings? In addition, would sprinters (who incidentally run on the balls of their feet) have small glutes and stronger quads when compared hamstrings?  Instead, its just the opposite.  Distance runners have large quads and non-existent glute muscle development when compared to sprinters.