Narrow Elevated-Heel Squat
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
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.