HyperBody
Exercise library · Legs

Heels-Elevated Goblet Squat.

Goblet squat with elevated heels that maximizes quad emphasis.

BeginnerDumbbells
Heels-Elevated Goblet Squat
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps
Secondary
Glutes
The play-by-play

How to do it.

  1. Step 01

    Place the heels on a small plate or wedge

  2. Step 02

    Hold a dumbbell at the chest

  3. Step 03

    Descend into a deep upright squat

  4. Step 04

    Keep the torso tall and elbows inside the knees

  5. Step 05

    Drive through the feet to stand

  6. 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