Barbell Elevated Heel Squat
Description
The barbell elevated heel squat is performed with the heels raised on a wedge, plates, or weightlifting shoes. Elevating the heels allows for deeper knee flexion, more upright torso, and significantly more quad engagement than a flat-foot squat. It is a strong choice for quad-focused training.
Muscle Group
Equipment Required
Barbell Elevated Heel Squat Instructions
- Place small plates, a wedge, or wear weightlifting shoes to elevate your heels around 1 to 2 inches.
- Set up under a barbell in a power rack with the bar across your upper back.
- Step back with your feet shoulder-width apart, heels on the elevation.
- Brace your core and pull the bar tight to your back.
- Squat down by sitting back and bending the knees, allowing them to track over the toes.
- Descend as deep as your mobility allows.
- Drive through your heels to stand back up to lockout.
- Maintain an upright torso throughout the lift.
Barbell Elevated Heel Squat Form & Visual
Barbell Elevated Heel Squat Benefits
- Maximally targets the quadriceps
- Allows deeper squat depth
- Forces a more upright torso position
- Useful for lifters with poor ankle mobility
- Builds quad size and detail
- Trains the same pattern as Olympic weightlifting shoe squats
Barbell Elevated Heel Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Adductors
- Erector spinae
Barbell Elevated Heel Squat Variations & Alternatives
- Barbell Back Squat
- Barbell Front Squat
- Goblet Squat
- Smith Machine Squat
- Bodyweight Elevated Heel Squat
- Safety Bar Elevated Heel Squat
