1.5 Rep Elevated-Heel Squat

Setup

Place a yoga block or small ramp on the floor. Step onto it with just your heels, keeping your toes on the floor. Your feet should be hip-width apart.

Movement

1. Begin in an upright, standing position with your chest lifted and core engaged.

2. Inhale and slowly descend by bending your knees and hips, mimicking a seated position.

3. Keep your heels firmly on the elevated surface throughout the range of motion.

4. Lower down until your thighs are roughly parallel to the floor, or as far as your mobility allows while maintaining a neutral spine.

5. Exhale and extend through your knees to return to the starting standing position.

Key Tips

• Your heels should remain elevated throughout the entire set.

• Focus on maintaining an upright torso to maximize quadriceps activation.

• This variation reduces the demand on ankle mobility and emphasizes knee flexion.