1.5 Rep Elevated-Heel Squat
The 1.5 Rep Elevated-Heel Squat is a compound exercise that mainly works the quads, with help from the glutes & hips and lower back. You'll need: yoga block.
Required Equipment
1.5 Rep Elevated-Heel Squat Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
How to do the 1.5 Rep Elevated-Heel Squat
Setup
Place a yoga block or small ramp on the floor. Step onto it with just your heels, keeping your toes on the floor. Your feet should be hip-width apart.
Movement
Begin in an upright, standing position with your chest lifted and core engaged.
Inhale and slowly descend by bending your knees and hips, mimicking a seated position.
Keep your heels firmly on the elevated surface throughout the range of motion.
Lower down until your thighs are roughly parallel to the floor, or as far as your mobility allows while maintaining a neutral spine.
Exhale and extend through your knees to return to the starting standing position.
Key Tips
Your heels should remain elevated throughout the entire set.
Focus on maintaining an upright torso to maximize quadriceps activation.
This variation reduces the demand on ankle mobility and emphasizes knee flexion.
1.5 Rep Elevated-Heel Squat FAQs
What muscles does the 1.5 Rep Elevated-Heel Squat work?
The 1.5 Rep Elevated-Heel Squat mainly works the quads, with help from the glutes & hips and lower back. The main muscles are the quadriceps femoris.
What equipment do you need for the 1.5 Rep Elevated-Heel Squat?
Yoga block.
Is the 1.5 Rep Elevated-Heel Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the 1.5 Rep Elevated-Heel Squat go on?
It belongs on leg day in a push/pull/legs routine.
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