Heel Elevated Goblet Squats: The Benefits and Muscles Worked

  • Heels elevated goblet squats put more of an emphasis on the glutes and quads.
  • Elevating your heels during goblet squats enables a deeper squat, which can increase range of motion.
  • Goblet squats with your heels elevated engage your core muscles more than regular squats do.

heel elevated goblet squats

Are you sick of performing the same old squat motions? Looking for a way to intensify your leg day exercises? Look no further than heel elevated goblet squats! This alternative to the standard squat exercise has a number of advantages in addition to testing your muscles in novel and interesting ways. Heels elevated goblet squats are a game-changer for anyone looking to build strength and sculpt their lower body because they better target your glutes and quads while also enhancing your balance and stability. The different muscles used during this exercise will be covered in detail in this article, along with the benefits of including it in your fitness regimen and step-by-step instructions on how to do it correctly. With heels elevated goblet squats, get ready to elevate your leg day and see amazing results!

Benefits of Heels Elevated Goblet Squats

The heels elevated goblet squat is a very efficient exercise that has many advantages for developing lower body strength. Here are some benefits of including this exercise in your workout routine in more detail:

1. Increased Muscle Activation: Compared to standard squats, heels elevated goblet squats put more of an emphasis on the glutes and quads. Elevating the heels results in a deeper range of motion, which more fully engages these muscles. Greater strength gains and muscle growth in the lower body are the result of this increased muscle activation.

2. Improved Balance and Stability: Squats with raised heels call for greater balance and stability. This is due to the fact that your center of gravity is slightly shifted forward by the elevated heels, making it harder for your core muscles to maintain proper form. This increased stability and balance will eventually translate to better performance in other workouts and daily tasks.

3. Enhanced Range of Motion: Elevating your heels during goblet squats enables a deeper squat, which can increase your hip, knee, and ankle flexibility and mobility. This expanded range of motion not only enhances your squat technique but also transfers to lunges and deadlifts, two exercises that call for flexibility in the lower body.

4. Core Strength and Posture: Goblet squats with your heels elevated engage your core muscles more than regular squats do. Your core has to work harder to maintain an upright posture throughout the exercise due to the elevated heels. By improving your posture and strengthening your back and abs, this increased core engagement lowers your risk of lower back pain and injuries.

5. Functional Strength: The heels elevated goblet squat's movement pattern closely resembles everyday actions like sitting down and standing up. By including this exercise in your routine, you'll build functional strength that will improve your performance in both daily tasks and athletic competition.

Let's look at the specific muscles worked during heels elevated goblet squats now that we've discussed the advantages of this exercise.

Muscles Worked During Heels Elevated Goblet Squats

Goblet squats with the heels elevated are a compound exercise that work several lower body muscle groups. Let's examine the main muscles engaged in this exercise in more detail:

1. Quadriceps: Your thighs' front muscles are known as the quadriceps. They are in charge of extending your knees and straightening your legs during squats and are the main movers in the exercise. Heels Due to the wider range of motion and increased activation from the elevated heels, elevated goblet squats put extra emphasis on the quadriceps.

2. Glutes: The glutes are the muscles in the buttocks, and they include the gluteus maximus, medius, and minimus. They are in charge of forcing your body back up to a standing position during squats and play a significant role in hip extension. Goblet squats performed while wearing heels elevated target the glutes more effectively than standard squats, which helps to lift and shape your buttocks.

3. Hamstrings: On the back of your thighs are the hamstring muscles. They assist the glutes in extending the hips when squatting. Goblet squats performed with the heels elevated do not primarily target the hamstrings, but they do contribute to the movement.

4. Calves: The back of your lower legs' calf muscles also assist in the movement of heels-elevated goblet squats. They give you more power when you squat and aid in stabilizing your ankles.

5. Core Muscles: Heels elevated goblet squats engage your core muscles, including your rectus abdominis (six-pack muscles), transverse abdominis, and obliques. Together, these muscles stabilize your spine and keep you standing straight throughout the exercise.

Let's learn the correct form and technique now that we are clear on which muscles are worked during heels elevated goblet squats.

Proper Form and Technique for Heels Elevated Goblet Squats

It's essential to perform heels elevated goblet squats with proper form to maximize the advantages and reduce the risk of injury. To make sure you're performing the exercise correctly, pay attention to these detailed instructions:

1. Put a small weight plate or a solid platform under your heels to start. This elevation ought to be between one and two inches high.

2. Hold a dumbbell or kettlebell close to your chest while standing with your feet shoulder-width apart.

3. Throughout the exercise, keep your spine neutral, lift your chest, and engage your core.

4. Start the exercise by lowering yourself into a squat position while pushing your hips back and bending your knees. Your knees should track directly behind your toes as you maintain your weight on your heels.

5. Make sure your knees don't extend past your toes as you descend until your thighs are parallel to or just slightly below the ground.

6. At the bottom of the squat, pause for a brief moment before pushing through your heels to resume the starting position.

7. As you ascend once more, exhale. Squeeze your glutes for an additional contraction at the top of the movement.

8. The movement should be repeated as many times as needed.

Keep in mind that you should begin with a weight that enables you to perform the exercise with proper form. As you become more at ease and confident with your technique, gradually increase the weight.

Variations and Progressions of Heels Elevated Goblet Squats

Once you've mastered the fundamental heels elevated goblet squat, you can incorporate a number of variations and progressions to keep your muscles challenged and avoid getting bored. Here are some options to think about:

1. Single-Leg Heels Elevated Goblet Squats: For this variation, you must balance on one leg while performing the squat, which adds an additional challenge. It puts more emphasis on the glutes while testing your balance and stability.

2. Bulgarian Split Squats: This exercise is similar to the goblet squat with your heels elevated, but you elevate one foot behind you on a bench or step. It requires more stability and coordination and puts more strain on the hamstrings and glutes.

3. Barbell Heels Elevated Squats: You can use a barbell in place of a dumbbell or kettlebell to increase the intensity of the exercise. You can lift heavier weights with the barbell, which puts your muscles through even greater strain.

4. Plyometric Heels Elevated Squats: This challenging variation adds a powerful jump to the movement's top, enhancing the lower body's power and explosiveness. Before attempting this progression, it's critical to have a strong foundation and sound jumping technique.

Always remember to move slowly and pay attention to your body. Once you have mastered the fundamental heels elevated goblet squat and developed a strong base of stability, only move on to more difficult variations.

Incorporating Heels Elevated Goblet Squats into Your Workout Routine

Let's talk about how to include heels elevated goblet squats in your leg day or full-body workout routine now that you know the advantages, muscles worked, and proper form. Here are some pointers to get you going:

  • Frequency: In order to allow for muscle recovery and growth, aim to perform heels elevated goblet squats two to three times per week with at least 48 hours in between sets.
  • Sets and Reps: Begin with a weight that challenges you without compromising your form, and perform 2-3 sets of 8–12 reps. You can increase the quantity of sets or reps you perform or change the weight as you advance.
  • Superset or Circuit: Consider supersetting heels elevated goblet squats with other lower body exercises or incorporating them into a circuit-style workout to add variety and up the intensity of your workout.
  • Warm-up: To get your muscles ready for the workout, stretch out your lower body dynamically, do some mobility drills, and do a few bodyweight squats before doing heels-elevated goblet squats.
  • Recovery: To speed up muscle recovery and lessen soreness after exercise, stretch your muscles and use self-myofascial release techniques like foam rolling.

Always pay attention to your body and modify the exercise's weight and intensity in accordance with your fitness level and goals. If you have any questions about whether this exercise is right for you or if you have any underlying medical issues, speak with a fitness expert.

Common Mistakes to Avoid During Heels Elevated Goblet Squats

It's critical to steer clear of the following common mistakes in order to maximize the benefits of your heels elevated goblet squats and prevent injuries:

  • Leaning too far forward: Keep your chest lifted and your core engaged the entire time you are performing the exercise. Leaning too far forward can put too much stress on your lower back, so try to avoid doing it.
  • Allowing your knees to cave in: Throughout the movement, keep your knees in line with your toes. Your knees may experience undue strain if you let them collapse inward, which raises the possibility of injury.
  • Rushing the movement: Perform each rep slowly, paying attention to maintaining proper form and managing the ascent and descent. Avoid rushing through the exercise because doing so could affect your technique and reduce its effectiveness.
  • Using too much weight: Begin with a weight that enables you to maintain proper form, and as you grow stronger and more at ease with the exercise, gradually increase the weight. Using excessive weight can result in bad form and raise the possibility of injury.
  • Neglecting proper warm-up and cool-down: Before performing heels elevated goblet squats, always warm up your muscles with dynamic stretches and mobility exercises. Similarly, to speed up recovery and lessen soreness, cool down with static stretches and foam rolling.

You can maximize the advantages of heels elevated goblet squats and reduce the risk of injury by staying away from these common mistakes and concentrating on proper form and technique.

Recommended Sets, Reps, and Weights for Heels Elevated Goblet Squats

Your fitness level and goals will determine how many sets, reps, and weights you should perform heels elevated goblet squats. To assist you in getting started, consider the following general suggestions:

  • Beginners: Begin with a weight that challenges you without compromising your form, and perform 2-3 sets of 8–12 reps. Start with a lighter weight and gradually increase it as you gain strength and become more at ease performing the exercise.

  • Intermediate: Aim for three to four sets of ten to fifteen repetitions with a weight that allows you to keep control and proper form throughout the exercise. As you get stronger and feel comfortable, increase the weight.

  • Advanced: Use a difficult weight for 4-5 sets of 12–15 repetitions. To give your muscles even more of a workout, you might also think about incorporating more challenging variations or progressions of heels elevated goblet squats.

Keep in mind that these suggestions are not binding, and that you should always pay attention to your body. Depending on your personal fitness level, objectives, and capacity for recovery, modify the sets, reps, and weights.

Precautions and Considerations for Heels Elevated Goblet Squats

For the majority of people, heels elevated goblet squats are a safe and effective exercise, but there are a few things to watch out for:

  • Injury History: Before attempting heels elevated goblet squats, it's important to speak with a doctor or a certified fitness professional if you have a history of knee or lower back injuries. They can advise on appropriate form and, if needed, make modifications.
  • Mobility and Flexibility: Carrying out heels elevated goblet squats may be difficult if you have restricted ankle mobility or flexibility. Before trying this exercise, it's important to work on increasing your mobility and flexibility. Alternatively, you might think about starting at a lower elevation until you can comfortably complete the exercise with good form.
  • Pregnancy: Before engaging in heels elevated goblet squats or any other strenuous exercise while pregnant, it's imperative to speak with your doctor. They can ensure your safety and the safety of your child by offering advice based on your particular situation.
  • Existing Conditions: It's important to speak with your doctor before attempting heels elevated goblet squats if you have any underlying medical conditions or concerns, such as high blood pressure or heart issues. They can offer you individualized guidance based on your unique needs and constraints.

Always put your safety first, and pay attention to your body. Stop performing the exercise right away and seek advice from a doctor or fitness instructor if you feel any pain or discomfort.


Goblet squats with the heels raised are a great exercise for anyone looking to intensify their leg day workouts. This alternative to the standard squat exercise targets your glutes, quads, and core more effectively, which has a number of advantages like increased muscle activation, enhanced range of motion, core strength, and functional strength. You can elevate your leg day and achieve amazing results with heels elevated goblet squats by adhering to the right form and technique, incorporating variations and progressions, and gradually increasing the weight and intensity. Put on your shoes, grab a dumbbell or kettlebell, and get ready to up the ante on your lower body exercises!


  1. Sriwarno, A. B., Shimomura, Y., Iwanaga, K., & Katsuura, T. (2008). The Effects of Heel Elevation on Postural Adjustment and Activity of Lower-Extremity Muscles during Deep Squatting-to-Standing Movement in Normal Subjects. Journal of Physical Therapy Science, 20(1), 31–38. https://doi.org/10.1589/jpts.20.31 ‌https://www.jstage.jst.go.jp/article/jpts/20/1/20_1_31/_article


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