Demo & instructions
Heel-Elevated Goblet Squat
Also known as: Heels-Raised Goblet Squat, Cyclist Goblet Squat
Instructions
A goblet squat with your heels raised on a wedge or a pair of weight plates. The lift under your heels lets your knees travel further forward, which keeps you upright and puts more of the work on the quads.
- Movement
- Squat
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–20 reps
Setup
- 1Place a wedge, a low step edge, or two small weight plates on the floor and stand with your heels on them and the balls of your feet on the ground.
- 2Set your feet about hip-width apart, toes pointing mostly forward.
- 3Hold one dumbbell or kettlebell against your chest with your elbows tucked under it.
Execution
- 1Brace your middle and bend your knees, letting them travel forward over your toes.
- 2
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
