Elevated Goblet Heel Squat
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Place a weight plate or a wedge on the floor. Stand with your heels securely on the elevated surface, keeping your toes on the ground. Hold a single dumbbell vertically against your chest, cupping the top end with both hands.
Execution
Initiate the movement by pushing your hips back and bending your knees, as if sitting into a chair.
Keep your torso as upright as possible throughout the movement.
Lower yourself until your thighs are at least parallel to the floor, or as far as your mobility allows.
Drive through your mid-foot and heels to return to the starting position, keeping the weight close to your chest throughout the entire motion.
Tips
The elevation in the heels helps promote a more upright torso and greater knee flexion, which puts more emphasis on the quadriceps.
Maintain a neutral spine and engage your core throughout the movement.