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Quadriceps · Intermediate

Heels Elevated Goblet Squat

Squat-pattern drill for leg strength, depth control, and stable foot pressure.

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Heels Elevated Goblet Squat demonstration

Exercise overview

Training details

QuadricepsGlutesCore

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place both heels on a secure squat wedge and hold a dumbbell vertically against your chest.
  2. 02Set a comfortable stance, brace your trunk, and keep your forefeet planted.
  3. 03Lower between your feet while allowing your knees to travel forward in line with your toes.
  4. 04Reach the deepest controlled position with your chest tall and heels supported.
  5. 05Drive through your whole feet to stand without letting your knees collapse inward.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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