Bodyweight Elevated Heel Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Glutes
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Elevated Heel Squat, Heel Elevated Squat
Visualised Target Muscle Groups
Front
Back
How to: Bodyweight Elevated Heel Squat
- Stand with your feet shoulder-width apart and your heels elevated on a small platform or weights.
- Breathe in and lower yourself into a squat, keeping your chest elevated and your back straight.
- Go down until your thighs are parallel to the ground, or as low as comfortable.
- Pause for a moment and then push through your heels to return to the starting position.
Common Mistakes
- Leaning forward instead of keeping the torso upright.
- Allowing the knees to cave in during the squat.
- Not going low enough to effectively engage the thighs.
Modifications
- Use a chair or bench for support if needed.
- Perform the squat to a lower height if full depth is challenging.
Tips
- Keep your chest upright and your knees aligned over your toes.
- Engage your core throughout the movement.
- Perform the movement slowly for better control and form.
Tags
squat
thighs
strength
balance
bodyweight
lower body
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