Barbell Squat with Heels Raised

  • Skill Level Intermediate
  • Type Strength Training
  • Equipment Barbell
  • Body parts Glutes, Hamstrings, Quads

This exercise is an variation of the standard squat. Raising the heels during the movement increases the depth of the squat while building lower-body strength. This is also a good alternative exercise for those who cannot perform the standard squat due to low hip flexibility.

Instructions

  1. 93_A
    Place a barbell on your upper back with an overhand grip. Squeeze your shoulder blades together and tighten your abdominals to maintain core stability. Stand with your feet shoulder-width apart and place heels on a pair of five-pound weight plates resting on the ground.
  2. Barbell Squat with Heels Raised
    Bend your knees and sit into a squat by lowering your hips. At the bottom of the position, your knees should be about 90 degrees with thighs parallel to the floor. Maintain an upright posture. Pause for a second at the bottom and then explode upward to the starting position pushing through your heels

Trainer’s Tips

  • Keep your shins vertical throughout the movement.
  • Do not allow your knees to fall inward.
  • Do not allow your chest to fall forward

Advanced variations