Dumbbell exercise

Heel-Elevated Goblet Squat (Dumbbell) form, muscles worked, and workout tracking

The heel-elevated goblet squat is performed with the heels raised on a wedge or plates while holding a dumbbell at the chest, increasing forward knee travel and shifting emphasis strongly onto the quadriceps. Lifters use it to build quad hypertrophy through a deep range of motion and to squat upright despite limited ankle mobility, since the elevation removes the dorsiflexion demand that often cuts squats short.

Heel-Elevated Goblet Squat (Dumbbell) illustration

How to do Heel-Elevated Goblet Squat (Dumbbell)

  1. 1Place your heels on a slant board or a pair of small plates with feet about hip-width apart, holding a dumbbell vertically against your chest.
  2. 2Keep your chest tall and your elbows tucked close to your ribs.
  3. 3Inhale, brace your core, and squat straight down, letting your knees travel well forward over your toes.
  4. 4Descend as deep as you can control, keeping your heels pressed into the elevation and your torso upright.
  5. 5Exhale as you push through the whole foot to stand, extending the knees and hips fully without bouncing out of the bottom.

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Track Heel-Elevated Goblet Squat (Dumbbell) in Plates

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