Barbell Squat with Heels Raised
Muscle Groups: Quads, Glutes
Barbell Squat with Heels Raised focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Squat with Heels Raised with proper form and technique.
- 1
Stand with feet shoulder-width apart, holding a barbell across your upper back. Keep your heels elevated on a small plate or wedge.
- 2
Engage your core and lower your body by bending your knees, pushing your hips back, and keeping your chest up. Go down until your thighs are parallel to the ground, if possible.
- 3
Press through your heels to return to the starting position, fully extending your legs.
Tips for Success
These tips will help you perform Barbell Squat with Heels Raised safely and effectively while maintaining proper form.
-
Keep your back straight and avoid leaning forward to maintain proper alignment.
-
Don't let your knees go beyond your toes to protect your joints.
-
Warm up properly before starting and use a weight that feels comfortable and manageable.
Secondary Muscles
While Barbell Squat with Heels Raised primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Squat with Heels Raised, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Squat with Heels Raised, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
