About this exercise
The heel-elevated barbell squat places your heels on a wedge or plates to increase knee flexion and shift emphasis onto the quadriceps, while still engaging the glutes and hamstrings.
Heel elevated squat with barbel
Step by step instructions, muscle activation and variants for the Heel elevated squat with barbel.
EasyQuadriceps
How to Perform
- Place your heels on a wedge or low platform with the balls of your feet on the floor
- Rest the barbell across your upper back and stand with your feet shoulder-width apart
- Brace your core and descend by bending your knees and hips, keeping your torso upright
- Lower until your thighs are at least parallel to the floor
- Drive through your feet to stand back up to the starting position
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Quadriceps
Secondary
GlutesHamstrings
About the Heel elevated squat with barbel
The Heel elevated squat with barbel 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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