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Strengthintermediate
Heels-Elevated Squat
Raising the heels lets you squat deeper with a more upright torso — easier on tight ankles and the low back, with more emphasis on the quads.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 10–12
- Intensity
- RPE 6
- Rest
- 60 s
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Written exercise guide
Heels-Elevated Squat
Set up
- Heels on a small wedge or plates, feet shoulder-width.
Movement cues
- Sit straight down with a tall chest
- Knees track over the toes
- Drive up through the mid-foot
Avoid this
- Letting the knees cave
- Rushing the descent
Safety
The upright torso this allows is friendlier to the spine.