Quads
Heels Elevated Squat
The Heels Elevated Squat is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 21%, quads (vastus medialis) 17% and gluteus maximus 13%.
Also known as: heel elevated squat
How to do it
- Place a slant board or two small plates under your heels inside the squat rack.
- Unrack a barbell onto your upper back and set your heels on the raised surface, feet shoulder-width apart.
- Brace your core and keep your chest up.
- Squat down with your knees travelling forward until your hips are below your knees.
- Drive through your whole foot and stand back up.
Tips
- Stay upright and let the knees go forward: the raised heels allow it.
- Keep the whole foot, including the toes, in contact with the surface.
Common mistakes
- Shifting the weight onto the toes.
- Leaning forward so the hips shoot back.
- Letting the knees cave inward.
Muscles worked by the Heels Elevated 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.
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 Squat alternatives
Same equipment
Different equipment
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No equipment
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Similar exercises
Frequently asked questions
What muscles does the Heels Elevated 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 Squat good for beginners?
The Heels Elevated Squat is rated intermediate. If you are new, learn the Heels Elevated Goblet Squat first and build up from there.
What is a good alternative to the Heels Elevated Squat?
For example the Cyclist Squat, Heels Elevated Goblet Squat and Smith Machine Hack Squat (Feet Forward). They train mostly the same muscles, some with different equipment.
How do you make the Heels Elevated Squat harder?
Add weight or reps, or move on to the Front Squat and Pause 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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