Barbell Elevated Heel Squat

Muscles worked

Setup

1. Place a sturdy weight plate or squat wedge on the floor behind you.
2. Position the barbell across your upper trapezius muscles in a high-bar position and unrack the bar.
3. Step back and place your heels firmly on the elevation with your toes on the floor, using a shoulder-width stance.
4. Brace your core and pull the bar into your traps to create a stable shelf.

How to do it

1. Inhale and begin the descent by bending at the knees and hips simultaneously, keeping your torso as vertical as possible.
2. Lower your hips straight down until your thighs are at least parallel to the floor, ensuring your knees track over your toes.
3. Exhale and drive through the midfoot to return to the starting position using a controlled 2-1-1 tempo (2 seconds down, no pause, 1 second up).

Form checklist

• Keep your chest up and shoulders back to prevent the weight from pulling you forward.
• Ensure your knees stay aligned with your toes and do not cave inward.
• Maintain a neutral spine and avoid excessive arching or rounding of the lower back.
• Keep your heels glued to the elevation; do not let them lift as you descend.

Pro tips

• Focus on 'sitting down' between your ankles rather than 'sitting back' to maximize knee flexion and quad stretch.
• Maintain constant tension on the quadriceps by stopping just short of a full lockout at the top of the movement.

Make it harder

• Add a 3-second eccentric phase to increase time under tension for the quadriceps.
• Incorporate a 1-2 second pause at the bottom of the rep to eliminate momentum and increase difficulty.

Frequently asked

What muscles does the barbell elevated heel squat work?

The barbell elevated heel squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell elevated heel squat?

The barbell elevated heel squat uses barbell.

Is the barbell elevated heel squat good for beginners?

The barbell elevated heel squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps