Legs · Compound

Heel-Elevated Goblet Squat

A goblet squat with the heels raised on a plate that keeps the torso upright and shifts more work to the quads.

MAIN MUSCLE
Quads
ALSO WORKS
Glutes, Core
EQUIPMENT
Dumbbell, Plate
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Place your heels on a plate with the balls of the feet on the floor, feet about hip-width apart.

  2. Hold one dumbbell vertically against your chest with both hands, elbows pointing down.

  3. Bend your knees forward and sit straight down as deep as you can while keeping your chest up.

  4. Drive through the whole foot to stand up, keeping the dumbbell close to your chest.

COMMON MISTAKES

  • Knees caving inward; push them out in line with the toes throughout the rep.
  • Letting the dumbbell drift away and the chest drop; keep the weight against the chest and the elbows under it.

TIPS

  • Use a stable, flat plate that does not slide, and make sure both heels sit fully on it.

QUESTIONS

Which muscles does Heel-Elevated Goblet Squat work?

The main muscle is Quads. It also works Glutes, Core.

How many reps should I do?

FORGE suggests 10-15 reps for Heel-Elevated Goblet Squat. The app adjusts sets and reps to your goal and level.

What can I do instead of Heel-Elevated Goblet Squat?

These train the same muscles: Goblet Squat, Sissy Squat.