Heel-Elevated Dumbbell Squat

Dumbbell variation that lets each side adjust independently and find a joint-friendly range of motion.

• Compound
• Dumbbell
• Intermediate

How to do it

• Position both dumbbells symmetrically before starting
• Control each side without letting the dominant side lead
• Keep wrist, elbow, and load aligned

Sets, reps and tempo

Ranges: 6–10 reps for hypertrophy · 1–2 RIR

Tempo: Lower for 2–3 s under control, brief pause, drive up with intent

Common mistakes

• Banging the dumbbells together and losing tension
• Compensating for asymmetry by rotating the torso

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs

Alternatives

• Heel-Elevated Back Squat
• Barbell Back Squat
• Hack Squat (machine)
• Front Squat