Heel Elevated Squats: How to do & Benefits

Squats are an excellent exercise for strengthening your glutes, hamstrings, quadriceps, and core. However, if you have tight hips or ankles, then squats can be a challenge because they require mobility in these areas. Heel elevated squats are a great way to work on this mobility while still getting the same benefits as traditional squatting exercises. Heel elevated squats will strengthen your glutes and hamstrings as well as improve hip and ankle mobility!

Heel elevated squats are a great way to increase the intensity of your regular squats and achieve better results. This simple exercise variation works different muscles and offers several benefits. Read on to learn how to do heel elevated squats and discover the many reasons to add them to your workout routine!

How to do a heel elevated squat

  • To perform a squat, grab some weights and put them on either plates or objects, so they’re nestled in between your heels. Stand with feet slightly wider than hip-width apart while toes touch down into the ground when performed properly.
  • As you inhale, engage your core and glutes to start this pose. Keeping an upright posture with weight evenly distributed throughout feet while breathing out slowly as if preparing for a deep meditation; keep hips below knees but not too far down so that lower back is still in contact with flooring or mat at all times – try practicing by keeping hands Relaxed Power Pose before starting each repetition!
  • As you inhale, hold it for one to three seconds, then release it as you exhale and push through your feet.
  • You’re not done trained just yet! Complete three sets of 10 reps to get the most out of your workout.


  • Heel elevated squats work glutes, hamstrings, quadriceps, and core muscles.
  • Heel elevated squats improve ankle mobility which is excellent for athletes who need quick feet or jump higher.
  • Heel elevation improves hip movement that allows you to move more freely when doing other activities like playing sports or dancing the night away!
  • Heel elevated squats are low impact, so they’re great for those with knee issues or who are rehabbing an injury.
  • Heel elevation can help you achieve more depth in your traditional squatting exercises, leading to better overall strength and muscle gains.

Give heel elevated squats a try the next time you’re at the gym – or try them at home if you’re afraid of weights and don’t have access to a squat rack! Heel elevated squats are an effective way to increase the intensity of your regular workout while building strength and improving mobility in the hips, ankles, glutes, and quadriceps.

I hope this article helped clarify how Heel Elevated Squats can help benefit your workout routine. If you have any questions or comments, please feel free to leave them in the comment section below, and I’ll get back to you as soon as possible!

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