When we think about bodyweight workout or strength training, there are high chances that squats are one of the first exercises that comes in our mind. The squats are great and effective lower body exercise that primarily targets your quads, glutes and overall, it improves lower body strength.
However, there are many viable ways to perform squats, all of them have their own advantages and disadvantages. But one of the best and effective strategies for building stronger and bigger legs is to squat with your heels slightly elevated.
The heels elevated goblet squats are effective lower body exercise and it isolates the quads. This is where you place a platform or weight plate under your heels during the exercise.
So, read the article till the end, you will learn how to do heels elevated goblet squat and benefits of performing heels elevated goblet squat.
- Also Read: 7 Best Dumbbell Quads Exercises of All Time
What is a Heel Elevated Goblet Squat?
The Heels Elevated goblet squat is an effective lower body exercise where you hold the weight in front of you (your chest) and you place a weight plate or platform under your heels while performing the squat movement.
Usually, the weight is either weight plate, dumbbell or even kettlebell. If you hold the weight in front of you, your back is able to stay in a more upright position, which can put less strain on your lower back.
Elevating your heels shifts your weight farther forward and keeps your back in a more upright position to your hips. This exercise is greater quads and glutes activation.
How to Do Heels Elevated Goblet Squat
- First, place two weight plates on the ground.
- Place your heels on the edge of the plates, and stand with your feet slightly wider than hip-width apart and toes on the ground.
- Hold a weighted plate, dumbbell or kettlebell against your chest with your palms facing in and elbows directly under your hands. That is your starting position.
- Engage your core and glutes, maintain an upright posture.
- Squat down until your elbows touch your thighs by bending at the knees and hinging forward at the hips.
- Pause the position at the bottom of the movement for a second and then push your body back up to the starting position with controlled manner by squeezing your thighs and glutes.
- That’s one rep, and do 3 sets of 10 to 12 reps.
Benefits of Heels Elevated Goblet Squats
There are a number of benefits of performing heels elevated goblet squats. Below are some main benefits:
- Improved squatting depth: this exercise improves your squatting depth which is important to get most of the benefits from squat exercises.
- Reduced lumbar spine stress: the heels elevated squats can reduces lumbar spine stress.
- Increase VMO activation: VMO is the quadricep muscle responsible for stabilizing your knee during squats. So, activating VMO properly is a great way to build big, stronger and healthy legs.
- Put less strain on your back: by holding the weight in front of you, your back is able to stay in a more upright position so it puts less strain on your lower back.
- Don’t need a lot of space to perform: to perform heels elevated goblet squats don’t need a lot of space or any big equipment, all you need is a bit of space and weight (dumbbell, weighted plates or kettlebell).
- You can use any form of weight you have available.
What Muscles Do Heel Elevated Goblet Squats Work?
The heels elevated goblet squats are great and effective lower body exercises that primarily target your quads and glutes, and less stress on the hamstrings and lower back.
Now, you know how to perform heels elevated goblet squats and the benefit of performing heels elevated goblet squats. This exercise is a great way to build lower body strength and build muscles.
Hopefully, you like this article, if you have any question and suggestions kindly put them in the comment box below.
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