Safety Bar Elevated Heel Squat
Description
The safety bar elevated heel squat combines a safety squat bar with elevated heels. The heel elevation drops the hips deeper and biases the quads, while the safety squat bar reduces shoulder stress. It is a strong leg builder for trainees with mobility issues.
Muscle Group
Equipment Required
Safety Bar Elevated Heel Squat Instructions
- Set up a safety squat bar in a rack at upper chest height.
- Place small plates or wedges on the floor where the heels will be.
- Step under the bar and grip the handles in front.
- Stand up to unrack the bar.
- Step back and place the heels on the plates.
- Set the feet shoulder width with toes slightly out.
- Squat down with the knees tracking over the toes.
- Drive up through the heels to standing.
Safety Bar Elevated Heel Squat Form & Visual
Safety Bar Elevated Heel Squat Benefits
- Strong quad builder
- Drops the hips deeper
- Easy on the shoulders
- Useful for limited mobility
- Builds the glutes
- Strong squat variation
Safety Bar Elevated Heel Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Adductors
Safety Bar Elevated Heel Squat Variations & Alternatives
- Front Squat
- High Bar Squat
- Goblet Squat
- Hack Squat
