Heel-elevated barbell front squat: how to do it and what it works

Front squat with raised heels that lets you adjust ankle range and knee demand.

Image: start and end of the movement.

How to do it

Barbell squat in the front rack with heels raised on plates, aimed at keeping the torso tall and working the quads.

Form. Rest both heels evenly, keep your elbows high and lower only as far as you keep your pelvis, knees and trunk organized.

Common mistake. Dropping the elbows, lifting the heels off the support, letting the knees collapse, or using an unstable riser.

Quadriceps · Barbell, Weight plate

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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