Heel-Elevated Squat

Alternatives

• Goblet Squat
• Box Squats
• Tempo Goblet Squat (3-0-3-1)

Summary

The heel-elevated squat shifts more emphasis onto the quads by increasing knee flexion. Elevating the heels also allows for a deeper range of motion, especially for those with limited ankle mobility.

Benefits of the Heel-Elevated Squat

• Places greater load on the quadriceps
• Allows deeper squatting for better muscle activation
• Improves squat mechanics for those with limited ankle mobility
• Enhances posture and core engagement
• Can be performed with or without weight

Heel-Elevated Squat Muscles Worked

1. Primary: Quadriceps
2. Secondary: Glutes, Core, Calves

Instructions

1. Stand with heels elevated on small plates or a wedge, feet shoulder-width apart
2. Hold a weight at your chest if desired
3. Brace your core and lower into a squat, keeping your torso upright
4. Drive your knees forward as you lower down
5. Press through your midfoot and heels to return to standing
6. Maintain control throughout the movement
7. Repeat for the desired number of reps

Common Mistakes

1. Leaning too far forward
2. Allowing heels to lose contact with the platform
3. Not keeping knees in line with toes
4. Using a platform that’s too high
5. Arching or rounding the back