Heels-Elevated Goblet Squat
How-To Guide & Brutal Variations
Quad-dominant squat with elevated heels for deeper range and better ankle mobility. Perfect when standard squats feel limited.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Heels-Elevated Goblet Squat | 4 | 8–10 | Air Squats | Box Squats | Pause + 1.5 Reps |
Heels-Elevated Goblet Squat – Primary Instructions
- 0) Elevate heels on 2–4" plates or wedge.
- 1) Hold KB/DB at chest, elbows in.
- 2) Feet shoulder-width, toes slightly out.
- 3) Squat to full depth, knees track over toes.
- 4) Drive up through quads, chest stays up.
If too hard right now: Use bodyweight air squats with heels elevated on books.
Spartan Mode: Pause 3 sec at bottom + 1.5 reps (half up, full up, full down).
Pro Tip: Squeeze the KB like it's trying to escape — that forces core bracing → Squat Wedge
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