Exercise Tutorial: Heel Elevated Squats

Table of Contents

What Are Heel Elevated Squats

Heel elevated squats are a variation of the traditional squat where the heels are raised, which can be achieved by putting plates under the heels. This modification shifts the body's center of gravity slightly forward, emphasizing more quadriceps, supports ankle dorsiflexion, and allows for a deeper squat.

How to Do Heel Elevated Squats

The heel elevated squat requires some practice to be competent at it. Here are some steps to help you perform this exercise properly.

1. Place your heels on a raised surface, such as weight plates or a squat wedge. Ensure your feet are shoulder-width apart with your toes on the ground.

2. Squat down by bending your knees and sitting at your hips, keeping your chest up, core engaged, and back straight. 

3. Go as low as your range of motion allows you while tracking your knees over your toes.

4. Push through your heels to return to the starting position, maintaining a straight back.

Heel Elevated Squats Form

1. Back straight.

2. Brace your core.

3. Knees tracking over toes.

Heel Elevated Squats Benefits

The heel elevated squat allows for a greater range of motion by supportng ankle mobility, promoting deeper squats. Thus, it is good for people who struggle to hit depth due to ankle issues. In addition, this exercise places more stress on the quads and builds their strength and size. 

Heel Elevated Squats Muscles Worked

1. Quadriceps

2. Glutes

3. Hamstrings

Heel Elevated Squats Variations

Barbell Heel Elevated Squat

The lifter performs this variation with a barbell on their back. This variation allows for the most weight lifted and contributes to considerable overall lower body development. 

Dumbbell Heel Elevated Squat

This variation lets the lifter hold dumbbells on their side and is convenient for weight changes. 

Heel Elevated Goblet Squat

Lifters can hold a kettlebell or dumbbell close to their chest. It is great for movement control and people with limited mobility. 

Heel Elevated Squats Alternatives

1. Front Squat

2. Leg Press

3. Hack Squat

Heel Elevated Squats Workout

• Barbell Heel Elevated Squat: 4 sets of 10 reps

• Goblet Heel Elevated Squat: 3 sets of 12 reps

• Leg Press: 3 sets of 12 reps

• Leg Extension: 4 sets of 12 reps

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