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Bodyweight elevated squat

Step by step instructions, muscle activation and variants for the Bodyweight elevated squat.

EasyQuadriceps

About this exercise

The Bodyweight Elevated Squat is an advanced squat variation that targets the quadriceps, glutes, and core. Elevating the feet while performing squats increases the range of motion, which intensifies the exercise, allowing for a deeper squat and greater engagement of the lower body muscles. This variation is great for building strength and improving mobility.

How to Perform

  • Stand with your feet shoulder-width apart on an elevated surface, such as a box, bench or step. Keep your arms extended in front of you for balance.
  • Slowly bend your knees and lower your hips toward the floor, keeping your chest lifted and back straight. Go as deep as you can, ideally with your thighs parallel to the floor or lower.
  • Press through your heels and push your hips back up to the starting position. Keep your knees aligned with your toes and avoid letting them cave inward.

Muscle Activation

Primary
Quadriceps
Secondary
Glutes

Common Mistakes

Common mistakes content is coming soon.

About the Bodyweight elevated squat

The Bodyweight elevated squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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