The exercise dumbbell heels up goblet squat primarily works the muscles Quadriceps, Glutes and secondarily works the muscles .

Proper Position Hold a dumbbell with both hands vertically, gripping one end close to your chest. Your elbows should point downward. Position your feet slightly wider than hip-width apart, with your heels elevated on a small support (like weight plates or a platform). Your toes should point slightly outward. Engage your core and keep your back straight. Movement Bend your knees and push your hips back to lower into a squat, keeping the dumbbell close to your chest. Lower until your thighs are parallel to the floor or lower, if your mobility allows, while maintaining an upright posture. Push through your heels (even though they are elevated) to return to the starting position. Repeat for the desired number of repetitions. Breathing Inhale as you lower into the squat. Exhale as you rise back up. Tips Maintain a stable position and use supports to elevate your heels, which helps target the quadriceps more effectively. Keep your back straight and avoid leaning forward during the movement. Start with a light weight if you’re a beginner, then gradually increase. If you feel strain in your knees, adjust your foot positioning or reduce the height of the heel elevation.

Proper Position Hold a dumbbell with both hands vertically, gripping one end close to your chest. Your elbows should point downward. Position your feet slightly wider than hip-width apart, with your heels elevated on a small support (like weight plates or a platform). Your toes should point slightly outward. Engage your core and keep your back straight. Movement Bend your knees and push your hips back to lower into a squat, keeping the dumbbell close to your chest. Lower until your thighs are parallel to the floor or lower, if your mobility allows, while maintaining an upright posture. Push through your heels (even though they are elevated) to return to the starting position. Repeat for the desired number of repetitions. Breathing Inhale as you lower into the squat. Exhale as you rise back up. Tips Maintain a stable position and use supports to elevate your heels, which helps target the quadriceps more effectively. Keep your back straight and avoid leaning forward during the movement. Start with a light weight if you’re a beginner, then gradually increase. If you feel strain in your knees, adjust your foot positioning or reduce the height of the heel elevation.

The exercise variants are: classic squat, reverse v-squat machine, v-squat machine, squat without equipment, front squat, dumbbell squat, sumo squat with kettlebell, squat on box with bar, tip toe squat, plate loaded banded spanish squat, barbell hack squat, sissy squat with a barbell, safety bar squat, cossack squat, kettlebell bulgarian squat, dumbbell front squat, wall squat.

The exercise variants are: classic squat, reverse v-squat machine, v-squat machine, squat without equipment, front squat, dumbbell squat, sumo squat with kettlebell, squat on box with bar, tip toe squat, plate loaded banded spanish squat, barbell hack squat, sissy squat with a barbell, safety bar squat, cossack squat, kettlebell bulgarian squat, dumbbell front squat, wall squat.

The equipment needed for the exercise dumbbell heels up goblet squat is: Dumbbell.

Dumbbell Heels Up Goblet Squat - Exercise

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Instructions

Stand with your heels elevated on a wedge or weight plates, feet shoulder-width apart.
Hold a dumbbell vertically with both hands under your chin (goblet position).
Engage your core and keep your chest up.
Lower your body by bending at the hips and knees until your thighs are below parallel.
Pause briefly at the bottom of the squat.
Push through your heels to return to the starting position.

Technical Tips

Keep your back straight and avoid rounding your spine.
Do not let your knees collapse inward—track them over your toes.
Maintain an upright torso to emphasize quadriceps engagement.
Use controlled tempo for better muscle activation and joint safety.

Breathing Tips

Inhale deeply as you descend into the squat.
Exhale forcefully as you drive back up to standing.

Medical restrictions

Knee osteoarthritis
Patellofemoral pain syndrome
Severe lower back injuries
Achilles tendonitis

The Dumbbell Heels Up Goblet Squat is a lower body strength training exercise that emphasizes the quadriceps while also engaging the glutes, adductors, and core. Elevating the heels shifts the center of gravity slightly forward, allowing for a deeper squat and reducing ankle mobility limitations. This makes it particularly beneficial for individuals who struggle with traditional squat depth or maintaining an upright torso. Holding the dumbbell in a goblet position not only challenges the arms and upper body stability but also promotes better posture and alignment throughout the movement. This squat variation is a highly effective tool for building functional leg strength, enhancing squat mechanics, and reinforcing proper joint loading patterns. It is widely used in fitness, bodybuilding, and athletic training programs due to its accessibility and ability to safely load the squat pattern with minimal equipment.

What muscles do heels elevated goblet squats target?

Heels elevated goblet squats primarily target the quadriceps and glutes, with secondary engagement of the adductors, calves, and core muscles.

Why should I elevate my heels during goblet squats?

Elevating your heels during goblet squats improves squat depth, reduces ankle mobility demands, and places greater emphasis on the quadriceps for more effective leg development.

Is the heels up goblet squat good for beginners?

Yes, the heels up goblet squat is suitable for beginners as it promotes proper form, enhances depth, and is easy to learn with minimal equipment.

Can I use plates instead of a wedge to elevate my heels?

Yes, using weight plates under your heels is a practical and effective alternative to a wedge for performing heels elevated squats.

How heavy should the dumbbell be for goblet squats?

Choose a dumbbell weight that challenges your legs while allowing you to maintain proper form for the full set, typically starting with 10–20% of your bodyweight.

Difficulty	Intermediate
Equipments	Dumbbell
Sports	Bodybuilding Fitness Crossfit
Categories	Strengthening Lower body Functional training

Dumbbell heels up goblet squat