Metric glossary
Heel lift in the swing
How tightly your heel folds up behind you as the leg swings forward, measured as your peak knee bend in the swing.
- Pods needed
- Thigh and shin pods on the same leg (shin only gives an estimate)
- Usual confidence
- Medium what this means
What it is
After push-off, your heel comes up behind you and the knee folds before the leg swings forward. A tighter fold makes the leg shorter and quicker to swing. We show the deepest knee bend in the swing, in degrees. Technically: peak knee flexion in swing.
How we measure it
With a thigh and a shin pod on the same leg: knee angle = thigh angle minus shin angle, against your standing pose. With only a shin pod, we use shin swing behind you as an estimate instead.
Typical range
| Band | Peak knee bend in swing |
|---|---|
| Good | 85° or more |
| Watch | 70° to 85° |
It stays at "watch" at most. Heel lift rises with speed, so a low number at easy pace is normal.
How sure we are
Medium with thigh and shin pods. See how confidence works.
What you can try
Only for faster running: cue "heel to bum on the way through".
- Butt kicks: 2 × 20 m.
- High knees: 2 × 20 m.
At easy pace there is usually no need to change it.
Good to know
See also push-off and knee drive.
Updated 1 November 2026.
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ReadMyMove shows how you move. It does not assess injuries or health. If you have pain, see a health professional. If you're pain-free, there's no need to change something just because it differs from a typical range.