Bodyweight Elevated Heel Front Squat

Muscles worked

Setup

1. Place a small step, wedge, or weight plate on the floor and stand with your heels elevated on it and your toes on the ground.
2. Position your feet shoulder-width apart with toes pointed slightly outward.
3. Extend your arms straight out in front of you at shoulder height or cross them over your chest to maintain an upright 'front-loaded' posture.

How to do it

1. Inhale and lower your hips straight down toward your heels, keeping your torso as vertical as possible.
2. Descend until your thighs are at least parallel to the floor, ensuring your knees stay aligned with your toes.
3. Exhale and drive through the midfoot to return to the starting position, maintaining a controlled 2-second eccentric (lowering) phase.

Form checklist

• Keep your chest lifted and gaze forward to prevent the torso from leaning too far forward.
• Ensure your knees track directly over your toes and do not cave inward.
• Maintain a neutral spine and avoid 'butt wink' or rounding of the lower back at the bottom of the movement.
• Keep your heels firmly planted on the elevated surface throughout the entire rep.

Pro tips

• Focus on 'sitting between your ankles' rather than sitting back to maximize the stretch and recruitment of the quadriceps.
• Maintain constant tension by stopping just short of a full knee lockout at the top of the movement.

Make it harder

• Add a 3-second pause at the bottom of each repetition to increase time under tension and eliminate momentum.
• Perform 1.5 reps: descend fully, rise halfway, descend again, and then return to the starting position.

Frequently asked

What muscles does the bodyweight elevated heel front squat work?

The bodyweight elevated heel front squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bodyweight elevated heel front squat?

The bodyweight elevated heel front squat requires no equipment — just your body weight.

Is the bodyweight elevated heel front squat good for beginners?

Yes. The bodyweight elevated heel front squat is a beginner-friendly movement and a strong foundation to build on.

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