Barbell Elevated Heel Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Soleus, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Heel Elevated Squat
Visualised Target Muscle Groups
Front
Back
How to: Barbell Elevated Heel Squat
- Stand upright with your feet shoulder-width apart and the barbell resting on your upper back.
- Position a wedge or weight plates under your heels to elevate them slightly.
- Bend your knees and lower your body into a squat, keeping your chest up and back straight.
- Go as low as you can while maintaining form, then push through your heels to return to standing.
Common Mistakes
- Letting the knees cave inward during the squat.
- Leaning too far forward instead of keeping the chest up.
- Using too much weight too soon without mastering the form.
Modifications
- Perform without the barbell for a reduced load.
- Use a lighter weight with fewer repetitions.
Tips
- Keep your heels elevated to maximize quadriceps activation.
- Ensure proper form by maintaining a straight back and keeping knees in line with toes.
- Use a partial range of motion if you are new to this exercise.
Barbell Elevated Heel Squat Alternatives
Tags
squat
thighs
quads
strength
fitness
barbell