Heel Elevated Squat

The heel elevated squat is a lower body strength exercise that emphasizes the quadriceps and improves squat depth by modifying your stance. Elevating the heels helps reduce the demand on ankle dorsiflexion, allowing you to maintain a more upright torso and achieve greater range of motion—even if you have limited ankle mobility. This subtle change in position can make squatting feel more natural and accessible, especially for individuals working on mobility or form corrections.

This variation is especially useful for beginners learning to squat properly, lifters trying to maintain better posture under load, or anyone who tends to pitch forward or struggle with balance during a standard squat. It’s a simple but powerful way to groove more efficient mechanics and build strength throughout the entire range of motion. Because it helps isolate the quadriceps more directly, it can also be an excellent hypertrophy tool in a lower body strength program.

The heel elevated squat is a great way to develop quad strength, improve squat mechanics, and build confidence in your lower body training—especially if mobility or form has been holding you back. Whether used as a warm-up, an accessory lift, or a main strength movement, this squat variation offers a practical solution for improving depth, control, and overall performance.

Equipment Needed:

• Weight plates, squat wedges, or any stable elevated surface
• Optional: dumbbell, kettlebell, or barbell for resistance

How to Perform the Heel Elevated Squat:

1. Stand with your heels elevated on weight plates or a wedge, feet shoulder-width apart and toes pointed slightly out.
2. Brace your core and keep your chest up.
3. Push your hips slightly back and bend your knees to lower into a squat.
4. Descend as low as you can while keeping your heels down and spine neutral.
5. Drive through your feet to return to the top.
6. Repeat for the desired number of reps.

Common Heel Elevated Squat Mistakes:

• Letting the knees collapse inward
• Leaning forward excessively or rounding the lower back
• Rising onto the toes instead of keeping heels planted
• Elevating heels too high or on an unstable surface

Heel Elevated Squat Progressions and Regressions:

If this exercise is too challenging:

• Use bodyweight only until mechanics are dialed in
• Reduce range of motion with a box squat
• Hold onto a stable surface for support

If you want to increase the challenge:

• Add a dumbbell, kettlebell, or barbell for resistance
• Slow down the tempo or add a pause at the bottom
• Perform in a goblet squat or front rack position for added core engagement