How To Perform Heels Elevated Goblet Squats

If you struggle to get to the bottom of a squat, elevating your heels can be a quick fix to help you achieve that depth. Use a ramp, a set of small dumbbells, or a thick book to prop up your heels. These work your quads, hamstrings, glutes, calves and core.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): quads, hamstrings, glutes, calves, and core

Equipment: a ramp/small book to elevate heels, dumbbell(s), kettlebell(s) or resistance band

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Heels elevated, hold weight at chest, inhale to squat, exhale to stand

Before starting:

Keep the heels firmly planted and the core engaged during this exercise.

1. Start in a standing position, heels elevated.

2. Hold the weight in front of your chest and slightly tuck the pelvis.

3. Inhale and slowly lower yourself into the squat, pushing your knees forward over your toes. Exhale as you stand to return to the start.

4. Repeat for the desired amount of reps.