Heels-Elevated Goblet Squat

Technique

The heels-elevated goblet squat is a squat holding one dumbbell at the chest with the heels raised on a small plate or wedge. Raising the heels lets the knees travel further forward and keeps the torso upright, which shifts more work to the quadriceps and helps people with stiff ankles squat deeper.

Steps

1. Place your heels on a low plate or wedge about shoulder-width apart and hold a dumbbell vertically at your chest
2. Brace your core and keep your elbows pointing down
3. Sit straight down, letting your knees move forward over your toes, until your thighs are at least parallel
4. Drive up through the whole foot and stand tall without leaning forward

Common mistakes

• Letting the chest drop and the dumbbell drift away from the body
• Bouncing out of the bottom instead of controlling the descent

Variations

• Heels-elevated goblet squat with a three-second lowering
• Heels-elevated squat with two dumbbells held at the sides

FAQ