Bodyweight Heel Elevated Squat

Description

How to Do Bodyweight Heel Elevated Squat

1. 1
   Setup

   Place a weight plate, book, or dedicated heel wedge under your heels, ensuring they are elevated by 1-2 inches. Stand with feet shoulder-width apart, toes pointing slightly outward, and maintain an upright posture with a neutral spine.

2. 2
   Setup

   Engage your core by drawing your navel towards your spine and gently tuck your tailbone to maintain a stable pelvis. Distribute your weight evenly through the balls of your feet.

3. 3

   Initiate the squat by bending at your knees and hips simultaneously, lowering your body as if sitting into a chair. Keep your chest up and gaze forward throughout the movement.

4. 4

   Descend until your thighs are parallel to the floor or as deep as your mobility allows while maintaining a neutral spine. Ensure your knees track in line with your toes and do not collapse inward.

5. 5

   Drive through the balls of your feet and extend your hips and knees to return to the starting standing position. Exhale as you push up and fully extend your legs at the top without locking your knees.

Tips

• Focus on driving your knees forward over your toes as you descend; the heel elevation specifically allows for this increased knee flexion, targeting the quads more effectively.
• Maintain constant tension in your quadriceps throughout the entire movement, especially at the bottom of the squat, to maximize muscle engagement.
• Imagine pushing the floor away from you with the balls of your feet and engage your glutes at the top of the movement for full hip extension.
• Use a sturdy, non-slip object for heel elevation to prevent any instability or risk of slipping during the exercise.

Common Mistakes

• ×Rounding the lower back during the descent compromises spinal safety; keep your core engaged and chest up to maintain a neutral spine.
• ×Allowing knees to cave inward (valgus collapse) puts undue stress on knee joints; actively push your knees outward, tracking over your mid-foot.
• ×Not going deep enough reduces the exercise's effectiveness; aim for at least parallel thighs or deeper while maintaining good form to fully engage the quads.