Narrow Elevated-Heel Squat
The Narrow Elevated-Heel Squat is a compound exercise that mainly works the quads, with help from the glutes & hips, hamstrings and core. You'll need: yoga block.
Required Equipment
Narrow Elevated-Heel Squat Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Hamstrings; Abdominals (rectus abdominis)
How to do the Narrow Elevated-Heel Squat
Setup
Place an exercise block or a sturdy, thin weight plate on the floor. Stand with your feet close together, placing only your heels firmly on top of the block, while your toes remain on the mat.
Movement
Descending: Inhale as you bend your knees, pushing your hips back and down into a deep squat. Keep your chest up and core engaged throughout the movement.
Depth: Go as low as your flexibility comfortably allows, aiming to keep your torso upright.
Ascending: Exhale as you drive through your midfoot to return to the starting position, extending your legs fully to the top.
Technique Tips
Balance: Maintain an upright posture by focusing on a point in front of you.
Engagement: The heel elevation emphasizes the quadriceps; ensure your knees travel forward over your toes to maximize this focus.
Focus: Maintain a narrow stance (feet hip-width or closer) throughout all repetitions.
Narrow Elevated-Heel Squat FAQs
What muscles does the Narrow Elevated-Heel Squat work?
The Narrow Elevated-Heel Squat mainly works the quads, with help from the glutes & hips, hamstrings and core. The main muscles are the quadriceps femoris.
What equipment do you need for the Narrow Elevated-Heel Squat?
Yoga block.
Is the Narrow 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 Narrow Elevated-Heel Squat go on?
It belongs on leg day in a push/pull/legs routine.
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