Exercise library · Legs
Heels-Elevated Goblet Squat.
Goblet squat with elevated heels that maximizes quad emphasis.
Also known as: Plate Elevated Goblet Squat, Cyclist Goblet Squat
BeginnerDumbbells
The numbers
Sets
3–5
Reps
5–10
Rest
90–180 s
The play-by-play
How to do it.
- Step 01
Place the heels on a small plate or wedge
- Step 02
Hold a dumbbell at the chest
- Step 03
Descend into a deep upright squat
- Step 04
Keep the torso tall and elbows inside the knees
- Step 05
Drive through the feet to stand
- Step 06
Squeeze the quads at the top
What separates good from great
Pro cues.
The heel lift increases quad focus
Keep the torso upright
Control the depth
Common questions
Questions, answered.
- What is the Heels-Elevated Goblet Squat?
- Goblet squat with elevated heels that maximizes quad emphasis.
- What muscles does the Heels-Elevated Goblet Squat work?
- The Heels-Elevated Goblet Squat primarily works your quadriceps. It also recruits your glutes as secondary movers.
- What equipment do I need for the Heels-Elevated Goblet Squat?
- You need dumbbells to perform the Heels-Elevated Goblet Squat.
- How many sets and reps should I do for the Heels-Elevated Goblet Squat?
- A typical prescription for the Heels-Elevated Goblet Squat is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
- Is the Heels-Elevated Goblet Squat good for beginners?
- Yes. The Heels-Elevated Goblet Squat is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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