Exercise guide
Bodyweight Heel Elevated Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The heel-elevated squat is a quad-dominant variation that allows for a more upright torso and greater range of motion at the knee. It is highly effective for targeting the quadriceps, specifically the vastus medialis (teardrop muscle), while reducing the mobility demands on the ankles.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a sturdy step, wedge, or weight plate on the floor.
- Stand with your heels firmly planted on the elevated surface and your toes on the floor.
- Set your feet shoulder-width apart with your toes pointed slightly outward.
- Engage your core and hold your arms out in front of you or in a goblet position for balance.
How to do it
- Inhale as you lower your hips straight down, allowing your knees to track forward over your toes while keeping your chest upright.
- Continue the descent until your thighs are at least parallel to the floor, or as deep as your mobility allows without rounding your lower back.
- Exhale as you drive through the mid-foot to push yourself back to the starting position.
- Maintain a controlled 3-second descent (eccentric) followed by a powerful 1-second ascent.
Form checklist
- Keep your torso as vertical as possible throughout the movement.
- Ensure your knees stay aligned with your toes and do not cave inward.
- Maintain a neutral spine; do not let your lower back round at the bottom of the squat.
- Keep your heels in constant contact with the step; do not let them lift further.
Pro tips
- Focus on 'sitting down' between your ankles rather than 'sitting back' to maximize the stretch on the quadriceps.
- Pause for one second at the bottom of the rep to eliminate momentum and force the quads to initiate the upward drive.
Make it harder
- Perform 1.5 reps: descend fully, rise halfway, descend again, and then stand up completely.
- Slow the eccentric phase to 5 seconds to increase time under tension.
Frequently asked
- What muscles does the bodyweight heel elevated squat work?
- The bodyweight heel elevated squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the bodyweight heel elevated squat?
- The bodyweight heel elevated squat requires no equipment — just your body weight.
- Is the bodyweight heel elevated squat good for beginners?
- Yes. The bodyweight heel elevated squat is a beginner-friendly movement and a strong foundation to build on.
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