Wanna get teardrop-shaped quads? Try the heel elevated goblet squat.
This squat variation has ALL the benefits of a regular squat, but it specifically has it out for your quads. Throw this exercise in as the last piece to your leg day, and your quads will get that extra push towards hypertrophy.
One of my favorite soccer players was recently asked why he always hikes his shorts up on his legs when he's out on the field.
And his answer was simple: “Quads.”
And he's not wrong: quads can be one of the showiest leg muscles to work out–specifically because of the signature teardrop shape that can show through on a well-worked quad muscle.
So, if you’re working it hard on leg day but feel like you’ve had little to show for your efforts, the heel elevated goblet squat could be a great choice for you.
When I tried adding this exercise to my own routine, I found that it felt smoother to perform than a regular squat, and I could really feel it working my quads. Today, I’ll share what I learned from trying this squat variation.
Here at Back Muscle Solutions, we get personally invested in YOUR back health and overall physical fitness. That’s why we offer the best resources on:
- Back massage
- Back stretches
- AND back strengthening
We also like to cover other exercise topics…such as the elevated goblet squat.
In this article, I’ll cover:
How to Do a Heel Elevated Goblet Squat
Heel Elevated Goblet Squat Muscles Worked
Heel Elevated Goblet Squat vs. Regular Squat
Heel Elevated Goblet Squat Benefits
Heel Elevated Goblet Squat: Pro Tips
Our Best Squat Resources
Heel Elevated Goblet Squat FAQs
How to Do a Heel Elevated Goblet Squat
All right, so let’s get to it. This is gonna feel similar to a regular squat with a few slight tweaks.
The heels elevated part: The first tweak: you need to find a way to get those heels elevated. I’ll cover all of your options in the pro tips section, but for now, let’s say you’re using weight plates.
The goblet part: A goblet squat just means you’re squatting while also holding a weight out in front of your chest. Typically, this is done with a dumbbell or a kettlebell.
1) Stack 1-2 weight plates down by your feet.
2) Select a dumbbell or kettlebell of your choosing, and also place it down by your feet.
3) Now, position your feet, so they are shoulder-width apart, placing your heels only up on the slant board–with the balls of your feet and your toes on the ground.
4) Pick up the dumbbell or kettlebell, and hold it close to your chest in the goblet position. Keep your elbows tucked.
5) Squat down–keeping a tall chest, flat back, and braced core. Push your butt and hips back, and bend your knees.
6) Go down as low as you can go–at least until your legs are parallel to the floor.
7) Now, drive through your heels, and squeeze your glutes as you ascend back up into the starting position.
8) Repeat.
Heel Elevated Goblet Squat Muscles Worked
When it coms to heel elevated goblet squat muscles worked, it’s all about the quads. But there are a few sidekick muscles that get involved as well, such as the:
- Glutes
- Core
Even the upper body gets involved with this one as you hold up the weight.
Heel Elevated Goblet Squat vs. Regular Squat
Okay so you're probably dying to know:
Is it better to squat with heels elevated?
How does the heel elevated goblet squat compare to a regular goblet squat?
And the answer is: both squat variations work really well. One isn’t inherently better than the other, BUT there are a few unique advantages to a heel elevated goblet squat that might make it a better fit for you.
Here’s a quick comparison:
Regular Goblet Squat
Muscle Focus: The regular goblet squat is a great overall leg exercise, building your:
Glutes
Quads
Hamstrings
Calves
Adductors
AND hip flexors…
…pretty evenly and all at the same time. This means that the regular goblet squat is great for overall leg building.
Flexibility: It also requires a TON of flexibility in your ankles and knees. For some people, that’s a breeze. For others, limited ankle and knee flexibility makes the regular goblet squat a challenging exercise for them to access.
Heel Elevated Goblet Squat
Muscle Focus: The heel elevated goblet squat is the perfect leg exercise for you if you’re not looking so much to build your entire leg–but to hone in on one specific area–namely, the quads.
It’s all based on what your current workout goals are, but if quads are an area of focus–adding in the heel elevated goblet squat is a no-brainer.
Plus, you still get the added benefit of working those other muscles, such as the glutes and hamstrings.
Flexibility: So, when it comes to flexibility, the heel elevated goblet squat won’t push you as much. But depending on your own flexibility, this could be a good thing.
For example, a regular squat puts a big load on your knees. I know I personally can really feel my knees taking a hit when I do regular squats.
But when you elevate those heels, you provide your torso with the ability to become more upright during the squat, which takes the stress off of your knees.
The same thing happens with your ankles. The elevation of your heels puts significantly less stress on them as you squat–giving you the option of pushing yourself harder without hurting yourself.
Heel Elevated Goblet Squat Benefits
So, now that we know the difference between a regular squat vs a heel elevated goblet squat, let’s get into more specific benefits of adding the heel elevated goblet squat into your leg day routine.
Heel Elevated Goblet Squat Benefits #1: Quad-Targeting
Yup. I’ll keep saying it. If quads are your goal, the heel elevated goblet squat needs to become your new go-to.
Heel Elevated Goblet Squat Benefits #2: Lower-Back Safe
At Back Muscle Solutions, we provide all the best solutions for how to fix painful lower backs. One of the best ways to fix lower back pain? Choosing exercises that favor your back health.
That’s why I recommend either the goblet squat OR the heel elevated goblet squat if you have any back issues–rather than say, a back squat. For someone like me–who’s suffered from a bulging disc in my lumbar spine–this is going to be a better option for me than a back squat.
Then, as I mentioned, the heel elevated goblet squat is easier on the knees and ankles–making this squat variation a no-brainer for anyone struggling with pain in their:
- Lower back
- Knees
- Or ankles
By the way, if lower back pain is hurting you after squats, check out our lower back massage device, the QL Claw. It’s THE ONLY at-home massage device designed to target all 5 muscles responsible for lower back pain.
It literally fits in your gym bag, and it’s a perfect pre-workout massage routine.
Check out the QL Claw HERE.
Heel Elevated Goblet Squat Benefit #3: Add Variety In To Your Leg Day
As we all know, working out the same muscles with the same exercises over and over again can get boring. Plus, your muscle gains can really plateau after a while.
That’s why adding in some squat variations–such as the heel elevated goblet squat–is a great way to spice up the leg routine.
Heel Elevated Goblet Squat Benefits #4: Heel Elevated Goblet Squat FOR GLUTES
The heel elevated goblet squat is mostly for your quads, but glute strengthening is an added bonus of this exercise. In fact, every time you power up from the bottom of the squat, your glutes fire.
That’s why I also recommend the heel elevated goblet squat for glutes.
Heel Elevated Goblet Squat Benefits #5: Build Quads Without Injury
Basically, the heel elevated goblet squat is a win-win. You can actually build muscle and get quad gains and hypertrophy without sacrificing your joints or lower back.
Heel Elevated Goblet Squat: Pro Tips
Now that you’re sold on all the heel elevated goblet squat benefits, let’s get into the nitty-gritty details about form. If you're committed to getting major quad gains through this exercise, you need to know these pro tips!
Heel Elevated Goblet Squat Pro Tip #1: How Much Elevation?
So first, let’s talk about what makes the heel elevated goblet squat elevated.
You’ll need to think through what you’d like to use to get those heels up. Here are some options:
- slant boards
- lifting shoes (with a built-in heel)
- or weight plates
In my opinion, the easiest way to go about elevating your heels is just by finding 1-2 plates at a gym and using them as your way to elevate your heels.
But how much elevation should you go for?
I recommend trying to elevate your heels by at least 1-2 inches. So, that means 1-2 plates.
The higher the elevation, the easier the squat. So, if flexibility is something you struggle with, start on the higher end of this.
The lower the elevation, the harder the squat. Keeping that elevation on the lower end will still provide the benefits of elevation while making that squat more challenging–ultimately, requiring more flexibility.
I preferred using 2 weight plates personally for a comfortable, yet challenging balance.
Heel Elevated Goblet Squat Pro Tip #2: What Should My Knees Do?
Knees Over Toes: Lots of people have questions about knee positioning during squats, and the heel elevated squat has some unique knee positioning prompts that I recommend following.
For example, there’s a lot of buzz over whether your knees should stay behind your toes OR extend over your toes during a squat.
And when it comes to the heel elevated squat: it’s all about the knees over toes!
In fact, when you allow your knees to go beyond your toes, you’re adding extra challenge safely for your quads.
Knee Flaring: You also want to make sure you avoid flaring out your knees during the heel elevated goblet squat. Keep your knees right in line with your body as you go down into that squat AND as you raise up. This will really ensure you get those quads burning.
Heel Elevated Goblet Squat Pro Tip #3: Elbows In our Out?
And just like your knees, think about tucking your elbows in as you hold the weight just out from your chest.
Your whole body should form a straight line for best form.
Heel Elevated Goblet Squat Pro Tip #4: How Low Can You Go?
As low as you can.
The heel elevated squat is a great leg exercise because it can be catered to you and your own personal flexibility. The lower you go, the harder the exercise, so I definitely recommend building up to going lower.
To start: Iower down at least until your thighs are parallel to the floor.
Heel Elevated Goblet Squat Pro Tip #5: Should My Back Be Rounding?
Nope. Your back should be flat to make sure you’re protecting yourself against any potential lower back pain. So, avoid a rounded back throughout the movement.
AS SOON as you feel your core loosening (and not being braced), or your posture slumping…STOP the exercise to adjust.
This could be an indication that your reps need to be over because your form is getting compromised.
Or you might be trying to squat too much weight, which is causing your back to round. In that case, go for a lighter weight with more reps.
Heel Elevated Goblet Squat Pro Tip #6: Where to Fit in My Leg Day?
When targeting just one muscle during leg day, this can take place AFTER other exercises that work your overall legs.
That makes this a great exercise for the end of leg day–after you’ve already pushed your legs and potentially after regular squats.
Go for higher reps and lower weight if needed for this exercise, and you’ll see lots of quad gains.
Our Best Squat Resources
We like squats, but sometimes, our backs don’t. Check out some of our best squat resources below, including tips on how to squat without back pain.
Video:
Squatting with Back Pain | How I Stay Pain Free and Lift Heavy
Articles:
Lower Back Pain After Squats | What To Do Next For Relief
Learn About the V Squat AKA the Sumo Squat
ATG Split Squat: How To, Pro Tips, Benefits & Muscles Worked
Or check out our back massage device, the QL Claw. Use before leg day for the perfect glute massage.
Learn more about The Claw HERE.
Heel Elevated Goblet Squat: FAQs
What do heel elevated goblet squats do?
Heel elevated goblet squats work the hell out of your quads. Any other questions?
Is it better to squat with heels-elevated?
The heel elevated squat is better if you want to focus solely on your quads. It also provides an easier option for people who struggle with flexibility during regular squats.
What is the difference between heel elevated and toe elevated goblet squat?
While the heel elevated goblet squat is an effective squat alternative for improving flexibility and deepening range of motion–I do not recommend toe elevated goblet squats. Reversing the elevation in this way does not lead to a ton of muscle growth, but it does lead to lots of discomfort during the actual exercise. No, thanks.
What plate to use for elevated goblet squats?
Just use a basic 45-pound weight plate. I recommend stacking 2 to aim for 1-2 inches of elevation.
What is the correct form for an elevated goblet squat?
Good form for a heel elevated goblet squat means keeping your elbows tucked, knees tucked, core braced, and posture upright.
Are elevated goblet squats for glutes or quads?
The heel elevated goblet squat is gonna work your quads the most, but I also recommend the heel elevated goblet squat for glutes as well.
Sources:
[2] https://pubmed.ncbi.nlm.nih.gov/35877352/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7382835/
[4] https://link.springer.com/article/10.1186/s13102-020-00191-y