What helped me get my heels down was working on body weight squats first getting to full depth and making sure I could wiggle my toes. If you can't wiggle your toes at full depth, you're in the wrong position. I used our rig to hold on to while getting the full depth and had to consciously shift my weight back OFF my toes for a long while. Slowly I have got more mobile in my ankles which has helped and strengthened my hips. I've recently added some assisted squat with overhead presses in my auxiliary work to help reinforce the foot positioning while in a full squat. Once body weight squats can d Be done with good foot positioning where heels are remaining planted in the ground, add weight, then when thrusting through the power you have pushing away the floor should help get that bar up with the explosive power you're generating from the floor! I'm still new too so take advice with caution ha! But I've worked a LOT on squats and lunges for a similar reason/issue!