# Heels-Elevated Goblet Squat

URL: https://heatsy.app/ex/heels-elevated-goblet-squat

Also known as: Heels-Elevated Goblet Squats, Heel-Elevated Goblet Squat, Goblet Squat with Heels on Plates

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](https://heatsy.app/ex/goblet-squat)
- [Heels-Elevated Back Squat](https://heatsy.app/ex/heels-elevated-back-squat)
- [Dumbbell Front Squat](https://heatsy.app/ex/dumbbell-front-squat)