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Instructions
- Stand with your heels elevated on a weight plate or wedge, feet shoulder-width apart.
- Hold a dumbbell in each hand and press them overhead with arms fully extended.
- Keep your core braced and chest up.
- Lower into a squat by bending at the hips and knees, keeping the dumbbells stable overhead.
- Descend until your thighs are at least parallel to the floor or lower if mobility allows.
- Drive through your midfoot and heels to return to the starting position while maintaining the overhead hold.
Technical Tips
- Keep your elbows locked and arms in line with your ears throughout the movement.
- Avoid arching your lower back by engaging your core.
- Focus on knee tracking by pushing them outward during descent.
Breathing Tips
- Inhale deeply before descending into the squat.
- Hold your breath slightly during the descent to maintain core tension (bracing).
- Exhale forcefully as you drive back up to standing.
Medical restrictions
- Shoulder impingement or instability
- Lower back pain or disc injuries
- Limited ankle or hip mobility
- Rotator cuff injuries
What muscles do dumbbell overhead heels up squats work?
Dumbbell overhead heels up squats primarily target the quadriceps, glutes, and shoulders while also engaging the core, upper back, and hip stabilizers for balance and posture control.
Is the overhead squat with dumbbells suitable for beginners?
The dumbbell overhead heels up squat is considered advanced due to the mobility, balance, and coordination required. Beginners should master standard squats and overhead presses before progressing to this variation.
Why elevate the heels during overhead squats?
Elevating the heels improves ankle dorsiflexion, allowing for deeper squats and a more upright torso position, which is crucial for maintaining balance and overhead stability.
Can I do overhead squats if I have shoulder pain?
Overhead squats place significant demand on the shoulders. If you experience shoulder pain or have a history of shoulder issues, consult a professional before attempting this exercise.
How heavy should the dumbbells be for overhead heels up squats?
Start with light to moderate dumbbells to focus on technique and mobility. Increase weight progressively as your strength and overhead stability improve.
Description
The Dumbbell Overhead Heels Up Squat is a powerful full-body exercise that combines mobility, strength, and stability in one dynamic movement. By elevating the heels, this variation allows for greater depth and improved posture throughout the squat, making it accessible even for individuals with limited ankle mobility. Holding dumbbells overhead enhances upper body engagement, particularly in the shoulders and core, while challenging balance and coordination. This exercise is particularly effective for developing lower body strength in the quadriceps and glutes, while simultaneously reinforcing thoracic extension and trunk stabilization. It’s a popular choice among athletes and functional fitness practitioners aiming to enhance total-body control, improve movement mechanics, and build strength through a full range of motion. Ideal for advanced lifters, the Dumbbell Overhead Heels Up Squat requires focus, precision, and proper form to fully unlock its benefits and avoid injury. Whether integrated into strength routines or functional conditioning sessions, this exercise delivers exceptional value for developing total-body strength and stability.