Elevated-Heel Squat
Improve squat depth & form! Elevated Heel Squats target quads, glutes, & ankle mobility. Level up your lower body training now.
The Elevated-Heel Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: weight plates.
Required Equipment
Elevated-Heel Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Elevated-Heel Squat Variations and Alternatives
How to do the Elevated-Heel Squat
Stand with your heels on an elevated surface (like a weight plate or block) and your toes on the floor. Feet should be shoulder-width apart or slightly wider.
Keep your chest up and your spine neutral throughout the movement.
Cross your arms in front of your chest or extend them out in front for balance.
Initiate the movement by hinging at the hips and bending your knees to lower your body down as if sitting back into a chair.
Aim to descend until your thighs are parallel to the floor (or as low as your flexibility and mobility allow), keeping your knees in line with your toes.
Ensure your heels remain in contact with the elevated surface throughout the exercise.
Push through your heels to extend your knees and hips, returning to the starting position.
Remember to exhale as you push up and inhale as you lower down.
Perform the desired number of repetitions and sets, maintaining proper form.
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Elevated-Heel Squat FAQs
What muscles does the Elevated-Heel Squat work?
The Elevated-Heel Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Elevated-Heel Squat?
Weight plates.
Is the 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 Elevated-Heel Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Elevated-Heel Squat variations and alternatives?
Similar exercises include the Barbell Elevated-Heel Squat, Barbell Clean-Grip Elevated-Heel Squat, Bodyweight Bulgarian Elevated-Heel Split-Squat and Heels-Together Slight-Squat.
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