Top Heels Elevated Squat Benefits

Are you finding it difficult to perform the squats? Or do you stumble forwards or backwards when you get to 90 degrees or less? The Heels Elevated Squat should help fix those problems.

This elevated technique can be apply to most types of squat such as the classic barbell back squat, elevated dumbbell squat, elevated goblet squat, elevated sumo squat, etc.


Heel elevated squats can be done with either a barbell or dumbbells and can be used as part of any strength training program. They are especially beneficial for those looking to increase their power and explosiveness in sports such as basketball or football.

Why Place Weight Plates Under your Heels During a Squat?

Placing weight plates under your heels during a squat helps to promote the engagement of your glutes and hamstrings while aiding you in keeping proper form. By shifting your weight further back, the weight plates help you distribute your weight evenly, giving you a more balanced squat with greater power and stability. Moreover, it can help reduce strain on your lower back, encouraging you to maintain a straight line from shoulders to hips during each rep.

Squat Elevated Heels Benefits:

By elevating the heels, you get more out of squatting because now you’re able to actually work the quads to a higher degree. A lot of times it has to do with flexibility either in the hamstrings or in the calves.

When using a barbell if you find that you tend to lean forward or fall backwards, then this could be a flexibility issue. This will help tip your body maintain an upright position as you’re squatting. It’s help prevent that urge or that tendency to fall back.

By elevating the heel it translates the entire system slightly more forward which is going to be beneficial for targeting the quads to a greater degree. It’s almost like utilizing a goblet squat or a front squat because it shifts that load a little bit more forward.

Another important benefit of heels elevated squat is that we’re able to utilize our ankles and knees to a little bit more degree.

It usually reduces the relative hip demand so for individuals who find that they have a pinch in the front of their hip or they have a real struggle in getting back into the squat. 

Muscles Activated by Heel Elevated Squat

The weight plates help to activate and engage multiple muscle groups, including the glutes, hamstrings, quads, calves, core and lower back. The extra support created by the weight plates increases the depth of your squat, increasing range of motion and allowing for more efficient squatting with increased power and stability. This ultimately leads to greater muscle activation throughout the body as well as improved form.

Squat with heel elevated shoes


Even experience lifters who would like to go super heavy but don’t have a spotter, the Smith Machine will assist you on that. Or when your stuck at the bottom and can’t get back up, you can always use the safety catch on the side to help.

It is generally recommended to wear a flat shoe for deadlifts and an elevated heel for squats. The first and probably best way is to utilize a heel elevated shoe. This can be the safest option particularly if you’re going to be going into heavier squats.

Companies like Core weightlifting shoes, Nike and Adidas these are companies that have demonstrated across time that they make good quality heels elevated shoes for fitness.

If you don’t have these kinds of shoes or you’re not looking to regularly do heavy squats you can just elevate your heel on something. The key detail is that you want to make sure it’s something safe and something you can consistently do in a repeated pattern.

Elevated heel squat with plates underneath your heels

That’s where you’ll often see individuals who elevate their feet upon small plates. It comes with a challenge of trying to find where it is as you walk back and also it might not be consistent placement.

As when you squat you might have them in different locations which can be very challenging. Find something that’s more sturdy and stable.

You don’t want to have something that’s going to be squishy so it’s going to slide around as you try to squat. That’s just going tocome with inherent danger.

Another solution is place a steady board underneath your heels.

Start Squat With a Smith Machine for Beginners


Home Gym Smith Machine

The smith machine is going to prevent you from falling forward or falling backwards during squat. It’s a good workout to see if you can perform a full range of motion squats.

It’s also a great machine for beginners if you don’t have a spotter. The bar doesn’t move forward or back it just move up and down. This will keep you stabilized and safe.

With the Smith Machine you can bring your feet out a lot further than you can on a normal squat. This will hold you in especially for beginners who are afraid to squat with the free bar because it can become unstable. On the Smith Machine your not going anywhere backwards.

Squat with an Empty Barbbell


Now that you can do the Smith Machine squat, you can work up to doing squats with an empty barbbell. Perform a traditional squat ensure that your spine stays in a neutral position.

The purpose of squatting with an empty barbbell is to get used to going through the motions.

Get use to sinking down and back up to a full squat, maintaining proper form and proper body position. Make sure you avoid bouncing at the bottom.

How to do the Heels Elevated Squat

1. have your feet just slightly wider than hip width apart.

2. toes turn out slightly, descend into your squat while keeping your torso completely upright

3. knees are going to shoot forward. You should feel like you’re loading your quads.

4. your core stabilize your pelvis. Decend Going down as far as you can while trying to stay as upright as possible.

If you’re having a hard time not leaning forward hold on to a light weight or dumbbell and as you go down you can extend the weight out in front of you to maintain balance.

How to do Heels Elevated Goblet Squat

1. Start with heels on the ramp or barbbell plate.

2. Hold the kettlebell or dumbbell ideally out in front of you. This is going to create some normal roundedness of the upper back.

3. Reach your arm and your elbow forward. Tuck your hips slightly. Push your knees forward keeping weight on your heels.

4. Once you get to the bottom and take a breath of air in and exhale return to the starting position and repeat.

Ready to Take on the Full Squat?


Eventually as you get more agile and build up more confidence with your squatting ability. You should be able to do regular full range of motion squats with your feet flat on the floor.

Always remember to start with light weight and always focus on your form first before weight.

It’s okay if you still have to use plates on normal squats. There lot’s of top-level bodybuilders who like to squat with plates under their heels elevated . You can even get squat shoes with an elevated heels that can accommodate the same purpose.


Practice and experiment with your squat technique. Try wider stance, closer stance, try varying the position of the bar on the back.

There’s a lot of things that you can experiment with. Trial and error will determine what works best for you.

How did you improve your squat technique? Feel free to share your experience in the comment section below.

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