Videos
Instructions
- Tenez-vous debout, les talons surélevés sur une cale ou des plaques de poids, les pieds écartés à la largeur des épaules.
- Tenez un haltère verticalement avec les deux mains sous votre menton (position gobelet).
- Engagez votre tronc et gardez votre poitrine haute.
- Abaissez votre corps en pliant les hanches et les genoux jusqu'à ce que vos cuisses soient en dessous du parallèle.
- Faites une brève pause au bas du squat.
- Poussez sur vos talons pour revenir à la position de départ.
Conseils techniques
- Gardez le dos droit et évitez d’arrondir la colonne vertébrale.
- Ne laissez pas vos genoux s'effondrer vers l'intérieur, faites-les passer au-dessus de vos orteils.
- Maintenez le torse droit pour accentuer l’engagement des quadriceps.
- Utilisez un rythme contrôlé pour une meilleure activation musculaire et une meilleure sécurité articulaire.
Conseils de respiration
- Inspirez profondément lorsque vous descendez en squat.
- Expirez fortement en vous redressant.
Medical restrictions
- Arthrose du genou
- Syndrome de douleur fémoro-patellaire
- Blessures graves au bas du dos
- tendinite d'Achille
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.
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.