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squat
Heel-Elevated Goblet Squat
Search GoogleHeel-Elevated Goblet Squat is a beginner squat exercise using dumbbell and heel wedge. It primarily trains quadriceps and glutes. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- quadriceps, glutes
- Secondary
- core
- Equipment
- dumbbell, heel wedge
- Mechanic
- compound
Setup
- — Prepare the dumbbell and clear the movement area.
- — Set your stance, grip, and starting position before beginning heel-elevated goblet squat.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Keep the heels supported, hold the dumbbell close, and let the knees travel forward smoothly.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the squat.
- — Keep the heels supported, hold the dumbbell close, and let the knees travel forward smoothly.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo heel-elevated goblet squat
Regressions
- — Supported or reduced-range heel-elevated goblet squat