Dumbbell Elevated Heel Front Squat

Muscles worked

Setup

1. Place a weight plate or a low step on the floor and stand with your heels elevated on the edge and toes on the floor.
2. Set your feet shoulder-width apart with toes pointing slightly outward.
3. Hold a single dumbbell vertically against your upper chest in a goblet grip, cupping the top head with both hands.
4. Tuck your elbows in close to your ribs and engage your core to create a stable shelf for the weight.

How to do it

1. Inhale and lower your hips straight down toward your heels, keeping your torso as vertical as possible.
2. Descend under control for a 3-second count until your thighs are at least parallel to the floor or your hamstrings touch your calves.
3. Exhale and drive through the balls of your feet to return to the starting position.
4. Maintain a smooth, continuous motion, avoiding a hard lockout of the knees at the top to keep tension on the quads.

Form checklist

• Keep your chest lifted and eyes forward to prevent the weight from pulling you forward.
• Ensure your knees track directly over your toes throughout the entire movement.
• Maintain a neutral spine; do not allow your lower back to round at the bottom of the squat.
• Keep the dumbbell in contact with your sternum to ensure the load stays centered over your mid-foot.

Pro tips

• Think about 'sitting between your heels' rather than sitting back to maximize the stretch and recruitment of the quadriceps.
• Focus on keeping your elbows pointed down; if they flare out, your upper back is likely rounding.

Make it harder

• Add a 2-second pause at the bottom of each rep to eliminate momentum and increase time under tension.
• Perform 1.5 reps by going all the way down, coming halfway up, going back down, and then standing all the way up.

Frequently asked

What muscles does the dumbbell elevated heel front squat work?

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

What equipment do you need for the dumbbell elevated heel front squat?

The dumbbell elevated heel front squat uses dumbbell.

Is the dumbbell elevated heel front squat good for beginners?

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

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