Heel Elevated Squats

Introduction

The Heel-Elevated Squat is a powerful variation of the traditional squat that emphasizes quadriceps engagement and improves overall lower body strength. By elevating the heels, this exercise shifts the center of gravity slightly forward, allowing for a deeper squat and greater activation of the quadriceps while reducing strain on the lower back. This modification is particularly beneficial for individuals with limited ankle mobility or those looking to target their quads more intensely. Incorporating Heel-Elevated Squats into your routine can enhance muscle hypertrophy, improve functional movement patterns, and contribute to a well-rounded leg development program.

Execution

How to Perform Heel-Elevated Squats

Setup

• Place a pair of weight plates or a squat wedge on the floor. The height should be around 1-2 inches.
• Stand with your heels elevated on the plates or wedge, feet shoulder-width apart, and toes pointing slightly outward.
• Engage your core and keep your chest up. Your arms can be extended in front of you for balance or placed on your hips.

Execution

1. Begin by bending at the knees and hips simultaneously, lowering your body into a squat position.
2. Keep your back straight and chest up as you descend. Aim to get your thighs parallel to the ground or lower if flexibility allows.
3. Ensure your knees track over your toes and do not cave inward.
4. Pause briefly at the bottom of the squat.
5. Push through your heels to return to the starting position, fully extending your hips and knees.

Finishing

• Complete the desired number of repetitions.
• Step off the plates or wedge carefully.
• Take a moment to stretch your legs and lower back if needed.