How To Do Heel Elevated Goblet Squat Properly

There are many ways to get your quads working out like never before, and heel elevated goblet squat is one of them.

Raising your heels while performing goblet squats is a sure-fire way to develop your thighs massively.

This quad-centred exercise, also known as the bicycle squat, will have your thighs fully toned.

Squats are unbeatable for building powerful, toned legs.

Squats are essential for building a strong lower body – this is why many fitness enthusiasts tout them ‘king of exercise’.

However, there is a limit to how much you can take. Even if you only exercise squats once or twice a week, the benefits will wear off with time.

That is why heel-raised squats are a great option if you want to keep progressing toward your fitness goals. They are great additions to your squats workout because they focus on your legs.

How do you perform a heel elevated goblet squat, though?

  • Put two bumper weight plates in the middle of the floor. You can see a long piece of wood instead.
  • Raise your heels – ensure the balls of your feet are on the ground.
  • Make sure to hold the weight plates (dumbbell or kettlebell) below your chin and in front of your chest
  • Brace your core by pulling your shoulders downward and backwards, and keep your body in place while maintaining a straight-ahead look.
  • Bend your knees and squat as far as you can without rounding your lower back.
  • Stand up, but don’t lock your knees. This will keep the stress on your muscles.
  • Repeat this for the number of times you need to.

WHAT MUSCLES DO HEEL ELEVATED GOBLET SQUAT WORK?

When you do the above, you primarily work a host of joints and muscles because this is a compound exercise.

Here are all muscles that work with this exercise.

QUADRICEPS

The heel elevated goblet squat primarily works the quads. These muscles – vastus lateralis, femoris, vastus intermedius, and vastus medialis – are on the thigh front.

Vastus medialis, also known as your teardrop quad, is the most active, and it helps in knee movement.

ABDUCTORS AND ADDUCTORS

Your abductors and adductors work together to keep your hips stable while you squat with your heels raised. They make sure that your knees don’t fall out of place.

HAMSTRING

Although the quads are the primary target, hamstrings are also crucial. It is in the back of the leg where the biceps femoris muscle, the semimembranosus muscle, and the half-tendinosus muscle sit.

The hamstrings allow you to bend your knees and move your hips.

GLUTEUS MAXIMUS

Popular known as glutes, work in tandem with the hamstrings to aid hip movement.

CORE

All core muscles, erector spinae, rectus abdominis, transverse abdominis, and obliques stabilize your spine during exercise.

HEEL ELEVATED GOBLET SQUAT BENEFITS

The heel-raised squat comes with the following benefits.

ACTIVE QUADS

When you do goblet squats with raised heels, your quads are a lot more active.

And, since there are no leg extensions, you also focus on other muscles while actively working the quads. The hamstring also works extensively, almost the same as the quads.

LESSER TRAINING WEIGHT

The more weight you put on your knees and leg presses, the more likely it is that you could get hurt.

Thus, heel elevated goblet squat is a great workout option because you solely work the quads with less weight.

Doing a heel-raised goblet squat only needs minimal weight to be good for your body.

The wide range of motion and knee-dominant movement means that even a small amount of weight makes your quads feel like they’re on fire!

PERFECT EXERCISE TO DO AT HOME

You do not need special equipment to perform a heel elevated goblet squat. You only need bumper weights to do it all in the comfort of your home.

ALTERNATIVES TO HEEL ELEVATED GOBLET SQUAT

While the bicycle squat is excellent, there are several alternatives you can try out.

SISSY SQUATS

Sissy squats are a workout from the golden age of bodybuilding. They mainly work your legs.

This workout is hard enough to do with your body weight as resistance, especially if this is the last exercise in your leg workout.

Sissy squats work your entire quadriceps, but they mainly work the vastus medialis.

HACK SQUAT MACHINE

The hack squat machine supports your back and helps you move correctly to work your quads as much as you can.

SHORT STEP WALKING LUNGES

In this type of exercise, you work both sides of your legs, and lunges are perfect for this.

More of your weight is on your front limb. When you take a shorter step, quadriceps engagement goes up. You can do this exercise on the spot with an alternating leg movement or as walking lunges.

BARBELL HACK SQUAT

It was not until the hack squat machine came out that lifters did hack squats this way.

Wrestler George Hackenschmidt was famous for having powerful legs because he used barbell hack squats.

In this workout regimen, the weight is behind your legs rather than in front of your chest. The quads are more active if you raise the heels when you do hack squats, even though you don’t have to.

HEEL ELEVATED GOBLET SQUAT MISTAKES TO AVOID

Although heel elevated goblet squat has excellent benefits, it certainly has a few drawbacks which should be avoided at all costs.

EXISTING KNEE PROBLEMS

Performing bicycle squats while having a current knee issue only makes things worse.

Raising the heels coupled with a wide range of motion poses problems for fitness enthusiasts – including experienced ones.

IMPROPER FORM

Front or back squatting without a power rack set up correctly only exposes you to injury.

You should lower the weights to the floor in front of you if you cannot finish a rep with your heels raised. This ensures you maintain the correct form.

CONCLUSION

You only need minimal weight to do goblet squats with your heels raised. They are great for people who work out at home and as a way to end your workout. The bottom line is that this exercise should be a part of your lower body exercises.