Elevated Goblet Heel Squat
The Elevated Goblet Heel Squat is a compound exercise that mainly works the quads, with help from the glutes & hips and core. You'll need: dumbbells and weight plates.
Required Equipment
Elevated Goblet Heel Squat Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
How to do the Elevated Goblet Heel Squat
Setup
Place a weight plate or a wedge on the floor. Stand with your heels securely on the elevated surface, keeping your toes on the ground. Hold a single dumbbell vertically against your chest, cupping the top end with both hands.
Execution
Initiate the movement by pushing your hips back and bending your knees, as if sitting into a chair.
Keep your torso as upright as possible throughout the movement.
Lower yourself until your thighs are at least parallel to the floor, or as far as your mobility allows.
Drive through your mid-foot and heels to return to the starting position, keeping the weight close to your chest throughout the entire motion.
Tips
The elevation in the heels helps promote a more upright torso and greater knee flexion, which puts more emphasis on the quadriceps.
Maintain a neutral spine and engage your core throughout the movement.
Elevated Goblet Heel Squat FAQs
What muscles does the Elevated Goblet Heel Squat work?
The Elevated Goblet Heel Squat mainly works the quads, with help from the glutes & hips and core. The main muscles are the quadriceps femoris.
What equipment do you need for the Elevated Goblet Heel Squat?
Dumbbells and weight plates.
Is the Elevated Goblet 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 Goblet Heel Squat go on?
It belongs on leg day in a push/pull/legs routine.
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