Exercise Guide
Heel-Elevated Goblet Squat
A goblet squat with the heels on a small ramp or plates. Raising the heels lets you stay upright and squat deeper, which pushes the work onto the quads.
BeginnerStrengthPushCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Quads
Equipment
Dumbbell
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Compound
Secondary Muscles
GlutesCore
How to Perform
- 1
Place your heels on a pair of small plates or a squat wedge, feet shoulder-width apart.
- 2
Hold a dumbbell or kettlebell at your chest with both hands.
- 3
Squat down as deep as you can while keeping your chest up.
- 4
Drive back up through your mid-foot.
Tips
- ★The heel lift is a substitute for ankle mobility, not a cure - keep working the ankles too.
- ★Elbows inside your knees at the bottom; that is the depth cue.