Elevated Heel Squat

Target Area: Lower Body 

Equipment: Plate or Dumbbell

  1. Start with the same set up as a squat with your feet just wider than shoulder width apart. 
  2. Place your heels either at the edge of a platform, step or on a weight plate. 
  3. By having your heels elevated, you may find you can get lower on the way down and improve your depth. 
  4. Engage your core, then hinge at your hips and bend at the knees.
  5. Ensure your knees travel over your toes while in the bottom range of the movement. 
  6. Drive from your heels into the floor and stand upwards, allowing you to lock your hips at the top of the movement. This is one repetition.



Add weight to the movement. This can be in the form of dumbbells held either at your sides or one dumbbell placed on your chest horizontally.


Perform as low as feels comfortable or with a wider stance


Air Squat