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Barbell Squat With Heels Raised

Intermediate

Barbell Squat With Heels Raised

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Author

Owen Jones

Updated

17 Sep 2024

Demonstration Video

  • Description
  • Instructions
  • Muscle Groups
  • Tips

Exercise Description

Barbell Squat with Heels Raised is a variation of the standard squat. It activates the muscle fibers of your quads because it increases the range of motion at the knee while decreasing the range of motion at the hip. It is a great alternative for those who find it difficult to perform standard squats due to low hip flexibility.

Exercise Instructions

  • Step 1

    Place the barbell on your upper back with an overhand grip. Squeeze your shoulder blades and tighten your abdominal muscles to keep your core stable. Stand with your feet shoulder-width apart and place your heels on a pair of five-pound weight plates on the floor.
  • Step 2

    Bend your knees and sit in a squat position with your hips down. At the bottom, the knees should be at a 90-degree angle, and the thighs should be parallel to the floor. Keep an upright position. Hold for a second at the bottom point, then come up abruptly to the starting position, pushing through with your heels.

Muscle Groups

Barbell Squat With Heels Raised targets Glutes, Hamstrings, Quads as seen below.

Layer 1

Exercise Tips

  • Keep your shins vertical throughout the movement.
  • Don't let your knees fall inward.
  • Don't let your chest fall forward.