Barbell Heel Elevated Back Squat
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Set the bar high on the traps, unrack it and step back onto a slant board or small plates, heels raised and toes on the floor.
- Brace hard, then squat straight down, letting the knees travel well forward over the toes with the torso upright.
- Sink until the hip crease passes below the top of the knee, then drive through the whole foot to stand.
FORM TIPS
- Raising the heels lets the knees travel further forward, which keeps the torso upright and puts more of the work into the quads.
TARGET MUSCLES
Primary
- Quads
- Glutes
Secondary
- Adductors
- Abs
- Lower Back
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.