Elevating the front or back of the feet during lower body exercises can significantly impact range of motion, body position, and muscle activation. Take squats, for example—raising the heels on a wedge, weight plates, or a 2×4 shifts more emphasis onto the quadriceps and helps those with tight hip flexors and calves squat deeper while maintaining an upright torso.

For semi-stiff-leg deadlifts or good mornings, the opposite approach applies: raising the front of the feet (dorsiflexion) shifts weight onto the heels and dramatically increases the stretch on the calves and hamstrings.

Introducing the “Butt Punch”

I first learned this technique from the late Jerry Telle, an innovative exercise scientist who developed a training system called Tellekinetics. He referred to this specific variation as the “butt punch”—originally a good morning variation on the Smith machine, but also effective with the semi-stiff-leg deadlift.

Here’s how to perform it:

• Set up a small weight plate under each forefoot.
• Use a Smith machine for controlled movement (especially when first trying it).
• Push your hips back aggressively while keeping your back flat.
• Only the heels should remain in contact with the ground.

Exercise Variations

If you want to stretch and strengthen your hamstrings and calves simultaneously, these exercises pack quite a punch—give them a try!