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
Load a barbell and position it across your upper back, resting on your traps.
- 2
Place your heels on a stable elevated surface, such as weight plates or a squat wedge, with your feet shoulder-width apart and toes pointing slightly outward.
- 3
Unrack the barbell, take a deep breath, and brace your core, keeping your chest lifted and gaze forward.
- 4
Initiate the squat by bending your knees and pushing your hips down and back, allowing your torso to lean slightly forward.
- 5
Continue to descend until your thighs are at least parallel to the floor, ensuring your knees track in line with your toes.
- 6
Drive through the balls of your feet and push your hips upward to return to the starting standing position.
- 7
Fully extend your hips and knees at the top, maintaining a strong, upright posture before the next repetition.
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.
