Heel-Elevated Dumbbell Squat

With the heels raised the knees travel further forward and the torso stays more upright.

• Compound
• Dumbbell
• Intermediate

How to do it

• Heels on plates or a stable wedge and the dumbbells at your sides or chest
• Heels on a stable wedge, feet hip-width apart
• Lower with an upright torso and the knees forward without lifting the heels

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

• Using an unstable or too-high wedge
• Raising the heels so much that you lose balance

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs

Alternatives

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