Elevated-Heel Hold Squat

Setup

• Place a sturdy object, such as a yoga block or a thick book, on the floor.

• Stand with your heels elevated on the object and your toes on the floor. This positioning focuses more tension on the quadriceps.

Movement

• Lower your body into a squat position, ensuring your hips go back and down while keeping your chest upright.

• Find your bottom-most comfortable position where your thighs are roughly parallel to the floor or lower.

• Once in the squat position, maintain a static hold. Ensure your weight is distributed through the balls of your feet and heels.

Form Cues

• Keep your core braced and your spine neutral throughout the hold.

• Focus on engaging your quadriceps and glutes while keeping your knees aligned with your toes.

• Hold the position for the desired duration or rep count while breathing steadily.