Heels-Elevated Back Squat

Body region

• Legs
• Glutes

Muscles

Main

• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Gluteus Maximus
• Adductor Magnus
• Soleus

Holds

• Erector Spinae
• Multifidus
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Barbell
• Squat Rack
• Weight Plate

Technique

1. Place two small weight plates or a wedge on the floor and set the bar on your upper back in the rack.
2. Unrack the bar and step back, then place the heels on the plates with the feet shoulder-width apart.
3. Brace, then sit down with the knees travelling forward over the toes and the torso fairly upright.
4. Go down to at least parallel, then drive up through the whole foot.
5. After the last rep, step off the plates and walk the bar back into the rack.

Cues

• Keep the plates stable and flat on the floor.
• Stay tall in the torso.
• Push the knees out in line with the toes.

Common mistakes

• Using plates that are unstable or uneven.
• Letting the knees cave in.
• Rounding the lower back at the bottom.
• Going too heavy while still learning the position.

Alternatives

• Barbell Back Squat
• Barbell Front Squat
• Heels-Elevated Goblet Squat