Heel-Elevated Squat

A squat variation with heels raised on plates or a wedge to shift emphasis onto the quadriceps and improve depth.

How to do it

1. Place weight plates or a wedge under your heels, feet shoulder-width apart.
2. Hold a barbell across your upper back or hold dumbbells at your sides.
3. Brace your core and descend into a squat, keeping your torso upright.
4. Squat until thighs are parallel to the floor or lower.
5. Drive through your feet to return to the starting position.

Tips

• 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.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Adductors, Erector spinae, Hamstrings