CLASSIC BACK SQUATS will always retain the prime position in the hierarchy of leg day, but when the time comes for a zoned-in focus on your quad muscles, this adjusted goblet squat variation will be the king of your workout routine.
By placing your heels on an elevated surface, this exercise becomes a user-friendly, quad-focused alternative to traditional back squats. Do a few repetitions and you’ll understand why it’s such a great variation for anyone with lower-body mobility limitations—especially in the ankle or Achilles tendon. The heels-elevated goblet squat also creates a ton of core and postural benefits as well, says Men’s Health fitness director Ebenezer Samuel, C.S.C.S.
“Overall, when we do a traditional squat, if you’re doing it on flat ground, a lot of times you need a great deal of Achilles tendon flexibility, and not a lot of people have that,” Samuel says. “So adding elevation to your squat in general is going to make it easier to perform the squat when we do it.”
Oh, yeah, and did we mention the heels-elevated goblet squat is going to crush your quads as well, and potentially even more effectively, than the back or front squat? Here’s why you should add this variation to your legs days, how to do it, and more.
Who Should Do the Heel-Elevated Goblet Squat?
The heel-elevated goblet squat is a move that can benefit every type of gym-goer—from those who never skip leg day to those who try to avoid it at all costs—because the exercise can serve a whole range of purposes within your training.
If you’re seeking to build lower body muscle and strength—including that visually appealing “teardrop” shape in the front portion of your legs—the heels-elevated goblet squat becomes a great option because you can program it into your workouts at high-volume, since its not as taxing as heavy barbell lifts. This will allow you to really zone in on quad development and hypertrophy.
The heel-elevated goblet squat also good for both powerlifters and functional fitness athletes alike, as this goblet squat version provides a key alternative to your normal squat day workout. Because you’re elevating your heels, you’ll allow yourself the chance to focus on maintaining an upright torso throughout the lift—which can be more challenging when you’re trying to juggle a bunch of 45-pound plates on your shoulders.
If you’re someone with limited ankle flexibility, you’ll find the elevation element of this goblet squat a much more comfortable option for your ankles, allowing you to target your quads in a much-less stressful manner as you would with a traditional squat on flat ground.
How to Set Up for the Heel-Elevated Goblet Squat
You might have seen a slant board lying around your local weight room (probably collecting dust). The slant board or other similar devices are great for secure feet and heel placement for moves like the heels-elevated goblet squat.
However, if you don’t have a slant board, a stack of weight plates—like one or two 45 pounders—will do just fine for creating enough heel elevation to feel it hit your quads. Placing your heels on top of the weight while securing your toes to the floor while allow you to both keep your quads engaged and your ankles comfortable.
How Much Elevation Do You Need?
The amount of elevation needed for this move depends on your own ankle flexibility. The higher the elevation, the easier the heels-elevated goblet squat can be.
Samuel says there’s no value in starting with a lower platform—less elevation will provide more challenge to your Achilles flexibility. “When we do this squat, we’re trying to get the knee in front of the toe. We’re trying to make the dominant lever in our squat the knee—that way we can really keep this focused on our quads.
How to Do the Heel-Elevated Goblet Squat
Setting up the heels-elevated goblet squat isn’t much different than your standard goblet squat.
- Start by holding either a dumbbell or kettlebell in front of your torso. Keep your elbows high, create tension in the mid-back, and brace your core to support the weight and keep your torso from tipped forward.
- Elevate your heels securely on either a plate stack or slant board-type device. You might wind up with a more narrow stance than during standard squats, which is okay.
- Push your butt back and lower down into a rep, going as deep as possible. Your goal is to “push” your knees in front of your toes. Don’t let them flare out to the sides.
- Press off the floor to stand back up.
From here, focus on keeping your torso back and as upright possible while holding the weight in front of you. While heel placement is an additional element to focus on, remain aware of other goblet fundamentals:
- Keep your arms tight to your torso as you’re holding the weight—don’t let them flare out.
- Maintain total-body tension by focusing on keeping your glutes, shoulder blades, and abs squeezed, while also keeping your rib cage nice and tight.
How Deep Should You Go for the Heels-Elevated Goblet Squat?
The general rule for performing the heels-elevated goblet squat is the lower the better. More important, however, is focusing on lowering as deep as you possibly can—this is where you’re gonna get that great quad stretch. If you’re not as mobile in the ankles, getting your thighs parallel with the floor will provide a sufficient challenge challenge to your quads—and you’ll still get some glute, hamstring, and hip work as well.
How Many Sets and Reps You Should Do for the Heels-Elevated Goblet Squat
The heels-elevated goblet squat is not quite like your traditional squats, so working them like a back or front squat won’t be your focus. There will be no one-rep maxes here.
Since you’re holding a weight in front of you, your load will also be limited, which makes the heels-elevated goblet squat a great pick a viable finishing movement, or an exercise used later in the workout following back squats or other heavy lifts. The key here, then, will be volume. Try three to four sets of 12 to 15 reps to really maximize this exercise while focusing on creating great quad tension.
Also, because the heels-elevated goblet squat is a great movement to mix tempos. Use a lighter weight (or even your body weight), and try lowering or raising (or both) for three to four seconds, pausing at the bottom, and other variations. It’s just another example of why this move is a must for your leg day gains.
Jeff Tomko is a freelance fitness writer who has written for Muscle and Fitness, Men’s Fitness, and Men’s Health.
