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Heel-Elevated Squat

Squat variation with elevated heels for greater depth and stronger quad activation.

• ID: f4c8d66b
• Discipline: strength-training
• Level: Intermediate
• Symmetry: Symmetric
• Equipment: None

Goal

Increase quadriceps demand and improve squat depth through adjusted foot position.

Step-by-step guide

1. Place both heels on a small elevation of 2 to 5 cm (e.g., folded mat or book).
2. Feet hip-width apart, toes slightly turned out.
3. Keep torso upright, hands at chest.
4. Inhale and bend knees deep into the squat.
5. Keep knees tracking over toes.
6. Drive through the whole foot to stand up.
7. Fully extend at the top.
8. Repeat with even tempo.

Breathing cues

• Inhale deeply on the way down.
• Exhale on the way up.

Common mistakes

• Heels lifting off the elevation during the squat.
• Leaning the torso too far forward.

Recommended volume

3 sets of 10 to 12 repetitions.