Barbell Elevated Heel Squat
The Barbell Elevated Heel Squat targets the quadriceps and improves lower body strength.
- Stand with your feet shoulder-width apart on an elevated surface.
- Position a barbell across your upper back, gripping it with both hands.
- Keep your heels elevated and lower your body into a squat, ensuring your knees track over your toes.
- Push through your heels to return to the starting position.
How to perform the Barbell Elevated Heel Squat
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Elevated Heel Squat using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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