Heels-Elevated Goblet Squat

Body region

• Legs
• Glutes

Muscles

Main

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

Helps

• Gluteus Maximus
• Adductor Magnus
• Soleus

Holds

• Deltoid
• Erector Spinae
• Rectus Abdominis
• Biceps

Equipment

• Dumbbells or Kettlebell
• Weight Plate

Technique

1. Place two small weight plates or a wedge on the floor and hold a dumbbell or kettlebell against your chest.
2. Place the heels on the plates with the feet shoulder-width apart.
3. Sit down between the knees keeping the chest tall and the weight close.
4. Lower until the thighs are parallel or lower, with the elbows inside the knees.
5. Drive up through the feet to stand.

Cues

• Keep the weight close to the chest.
• Sit between the heels and push the knees out.
• Stay tall through the whole rep.

Common mistakes

• Standing on plates that move.
• The knees caving in.
• Rounding the upper back.
• Leaning forward.

Alternatives

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