Videos
Instructions
- Stand with your heels elevated on stable platforms or weight plates.
- Hold a kettlebell vertically close to your chest with both hands (goblet position).
- Brace your core and keep your chest upright.
- Squat down by bending your knees and hips, lowering until your thighs are parallel or slightly below.
- Pause briefly at the bottom.
- Push through your heels to return to the starting position.
Technical Tips
- Keep your elbows close to your body during the movement.
- Drive your knees outward to avoid knee valgus.
- Maintain a neutral spine and avoid leaning forward.
Breathing Tips
- Inhale deeply before descending into the squat.
- Exhale forcefully as you return to standing.
Medical restrictions
- Knee injuries
- Lower back pain
- Ankle mobility limitations
The Kettlebell Heels Up Goblet Squat is an effective lower-body strengthening exercise designed to enhance quad dominance, improve squat depth, and promote better posture during squatting. By elevating the heels, this variation reduces ankle mobility demands, making it ideal for individuals with limited dorsiflexion. Holding a kettlebell in the goblet position helps engage the upper body for postural control and reinforces core stability throughout the movement. This exercise is widely used in functional training, hypertrophy programs, and corrective strength routines to target the quads and glutes while minimizing stress on the lower back. It also encourages a more upright torso position, making it a safer alternative for those with spinal concerns. Whether used in a strength block or a warm-up activation circuit, the heels elevated goblet squat is a valuable addition to any well-rounded leg training program.
What muscles do heels elevated goblet squats work?
Heels elevated goblet squats primarily target the quadriceps and glutes, with secondary engagement of the adductors, hamstrings, and core stabilizers.
Is the heels up goblet squat good for beginners?
Yes, the heels up goblet squat is suitable for beginners as it promotes better form and balance while reducing ankle mobility restrictions.
Why elevate heels during a goblet squat?
Elevating the heels during a goblet squat shifts the emphasis to the quads, helps maintain a more upright torso, and reduces strain on the lower back and ankles.
Can I use a dumbbell instead of a kettlebell for this exercise?
Yes, a dumbbell can be used in place of a kettlebell while maintaining the same goblet grip and squat mechanics.