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.

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How to dose it

Sets: 3
Reps: 8–10
Intensity: RPE 7
Rest: 90 s

Bone load

Spine

Hip

Wrist

Equipment

dumbbell

Set up

1Heels on a small wedge, dumbbells at the sides.

Do this

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.

Progress or regress

Make it easier

Make it harder

Barbell Box Squat

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