Heels-Elevated Goblet Squat
A goblet squat with the heels raised on a plate or wedge. The elevation allows a more upright torso and deeper knee bend, increasing quadriceps emphasis.
Primary muscles
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Adductors
- Transverse Abdominis
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with your heels on small plates or a slant board, feet about hip-width apart, holding a dumbbell vertically at your chest.
Brace your core and keep the dumbbell tight to your chest.
Squat straight down, letting your knees travel forward over your toes.
Descend deep while keeping your torso upright.
Drive through your feet to stand back up.
Breathing: Inhale as you lower, exhale as you stand.
Coaching tips
Knees forward
Stay tall
Control the bottom
Common mistakes
Using an unstable heel wedge
Bouncing at the bottom
Letting the chest drop
Safety notes
Make sure the heel platform is stable and won't slide.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.