Heels Elevated Goblet Squat: How-to, Tips & More
The Heels Elevated Goblet Squat is a beginner compound exercise for your quads. You do it with dumbbell. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes and core, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Core
Secondary
How to do the Heels Elevated Goblet Squat
- Stand with your heels on a plate or wedge, feet close together.
- Hold a dumbbell at your chest.
- Squat down as deep as you can, letting your knees travel forward.
- Drive up to stand.
Heels Elevated Goblet Squat tips
- Raised heels let your knees go forward and work the quads harder.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbell
Type
Compound
Heels Elevated Goblet Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Heels Elevated Goblet Squat work?
The Heels Elevated Goblet Squat mainly works your quads, with help from your glutes and core.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Heels Elevated Goblet Squat good for beginners?
Yes. The Heels Elevated Goblet Squat is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Heels Elevated Goblet Squat?
You need dumbbell.
Add Heels Elevated Goblet Squat to your program
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