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Strengthintermediate
Suitcase Squat — Heels Elevated
A suitcase squat with elevated heels for a deeper, more upright squat that emphasizes the quads while sparing the spine.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 8–10
- Intensity
- RPE 7
- Rest
- 90 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbell
Written exercise guide
Suitcase Squat — Heels Elevated
Set up
- Heels on a small wedge, dumbbells at the sides.
Movement cues
- Sit straight down with a tall chest
- Weights track beside the legs
- Drive up through the mid-foot
Avoid this
- Leaning forward
- Heels-wedge too high to control
Safety
Keep depth within your control.