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Exercise guide
Heel-Elevated Squat
A squat variation with heels raised on plates or a wedge to shift emphasis onto the quadriceps and improve depth.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · adductors · erector spinae · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Place weight plates or a wedge under your heels, feet shoulder-width apart.
- Hold a barbell across your upper back or hold dumbbells at your sides.
- Brace your core and descend into a squat, keeping your torso upright.
- Squat until thighs are parallel to the floor or lower.
- Drive through your feet to return to the starting position.
Technique cues and common mistakes
- The elevated heels allow a more upright torso and greater knee travel.
- Keep your knees tracking over your toes throughout.
- Start with a small heel elevation and increase as mobility improves.