Dumbbell Heel Elevated Goblet 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
- Dumbbell
HOW TO PERFORM
- Stand with the heels on a slant board or small plates and the toes on the floor, holding one dumbbell upright at your chest.
- Squat straight down between the knees, letting the knees travel well forward over the toes with the torso upright.
- Sink as deep as you can with the heels on the board, then drive back up through the whole foot.
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
Secondary
- Glutes
- Abs
- Adductors
- 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.