Bodyweight Elevated Heel Squat
Description
The bodyweight elevated heel squat places the heels on a small wedge, plate, or board to elevate them slightly. The elevated heel position allows a deeper squat with a more upright torso and shifts emphasis to the quads. It is a strong choice for quad-focused squat training without weights.
Muscle Group
Equipment Required
Bodyweight Elevated Heel Squat Instructions
- Place a small wedge, plate, or board behind you.
- Stand with the balls of your feet on the floor and heels on the elevation.
- Position your feet hip-width apart.
- Brace your core and stand tall.
- Squat down by sitting your hips back and bending the knees.
- Maintain an upright torso through the descent.
- Lower as deep as your mobility allows.
- Drive up through your heels to standing.
Bodyweight Elevated Heel Squat Form & Visual
Bodyweight Elevated Heel Squat Benefits
- Quad-focused squat pattern
- Allows deeper squat depth
- More upright torso position
- Useful for quad specialization
- Easier on lower back
- No weights required
Bodyweight Elevated Heel Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
Bodyweight Elevated Heel Squat Variations & Alternatives
- Bodyweight Squat
- Goblet Squat
- Sissy Squat
- Front Squat
