Quads
Heels Elevated Goblet Squat
The Heels Elevated Goblet Squat is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 21%, quads (vastus medialis) 17% and gluteus maximus 13%.
How to do it
- Place a slant board or two small plates on the floor and set your heels on them.
- Hold a dumbbell vertically against your chest with both hands cupped under the top end.
- Stand with feet hip-width apart and toes pointing forward or slightly out.
- Sit straight down, letting your knees travel forward, until your hips are below your knees.
- Drive through your whole foot and stand up tall.
Tips
- Keep the torso upright so the load stays on the front of the thighs.
- Control the descent for two to three seconds.
Common mistakes
- Pushing the hips back like a regular squat.
- Letting the knees cave inward.
- Letting the dumbbell pull the chest forward.
Muscles worked by the Heels Elevated Goblet Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A load in front keeps the torso upright and the knees forward (Gullett 2009). Knees further forward shifts work to the quads. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Heels Elevated Goblet Squat alternatives
Same equipment
Different equipment
No equipment
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Frequently asked questions
What muscles does the Heels Elevated Goblet Squat work?
Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus, adductors, quads (rectus femoris) and spinal erectors (lower back) assist.
Is the Heels Elevated Goblet Squat good for beginners?
Yes. The Heels Elevated Goblet Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Heels Elevated Goblet Squat?
For example the Decline Squat, Smith Machine Hack Squat (Feet Forward) and Hack Squat. They train mostly the same muscles, some with different equipment.
How do you make the Heels Elevated Goblet Squat harder?
Add weight or reps, or move on to the Double Kettlebell Front Squat and Dumbbell Front Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
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