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.

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How to dose it

Sets: 3
Reps: 10–12
Intensity: RPE 6
Rest: 60 s

Bone load

Spine

Hip

Wrist

Equipment

Bodyweight

Set up

1Heels on a small wedge or plates, feet shoulder-width.

Do this

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.

Progress or regress

Make it easier

Bodyweight Squat

Make it harder

Barbell Back Squat Suitcase Squat — Heels Elevated

Go to today’s session