Heels-Elevated Squat
Squat · quads · beginner
Start
FinishHow to do it
Put your heels on a book or a folded mat about an inch high, then squat straight down with a near-vertical torso so the knees travel forward over the toes and the quads take the work.
Muscles worked
Primary: quads · Also works: glutes
Equipment
No equipment
Common mistakes
- Pushing the hips back like a normal squat, which cancels the whole point of raising the heels
- Using a stack so tall that the heels wobble and the ankles roll outward
- Letting the elevation shift weight onto the toes instead of keeping pressure across the whole foot
Variations
- Add a goblet dumbbell once bodyweight is easy
- Pause three seconds in the deep position
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Related exercises
- Barbell Back Squatquads
- Goblet Squatquads
- Bodyweight Squatquads
- Leg Pressquads
- Bulgarian Split Squatquads
- Walking Lungequads
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