Vidéos
Instructions
- Stand with your heels elevated on a plate or wedge and feet close together holding a dumbbell vertically against your chest.
- Keep your chest up and engage your core.
- Lower your hips down into a squat while keeping your back straight and knees tracking over toes.
- Descend until your thighs are below parallel or as deep as comfortable.
- Push through your heels to return to the starting position while keeping the dumbbell close to your chest.
Technical Tips
- Maintain an upright torso throughout the movement.
- Keep your knees in line with your toes to avoid inward collapse.
- Do not let your heels lift off the elevation during the squat.
Breathing Tips
- Inhale as you lower down into the squat.
- Exhale forcefully as you push back up to standing.
Restrictions médicales
- Knee injuries
- Lower back pain
- Ankle mobility limitations
What muscles do heels elevated narrow goblet squats work?
Heels elevated narrow goblet squats primarily target the quadriceps and glutes while also engaging the adductors, hamstrings, calves, and core for stability and control during the movement.
Why elevate the heels during narrow goblet squats?
Elevating the heels during narrow goblet squats allows for deeper knee flexion, enhances quadriceps activation, improves squat depth, and accommodates limited ankle mobility to maintain proper squat form.
Is the dumbbell heels up narrow goblet squat good for beginners?
While beginners can perform this exercise with light weights to learn proper squat mechanics, it is generally considered an intermediate movement due to the balance and mobility requirements.
The Dumbbell Heels Up Narrow Goblet Squat is an effective lower body strengthening exercise that focuses on the quadriceps and glutes while also improving balance and core stability. Elevating the heels increases knee flexion, allowing for a deeper squat position and greater quadriceps activation. Holding a dumbbell in the goblet position engages the upper body stabilizers, enhancing overall body tension and promoting proper posture during the squat. This variation is especially beneficial for individuals with limited ankle mobility, as the elevation assists in achieving a full range of motion without compensatory forward lean. Incorporating the Dumbbell Heels Up Narrow Goblet Squat into your training routine helps to build lower body strength, improve squat depth, and develop muscular endurance. It is widely used in bodybuilding, functional training, and athletic conditioning programs for developing strong and stable legs, supporting knee health, and enhancing overall lower body performance.