Heel-elevated dumbbell goblet squat: how to do it and what it works

Goblet squat with raised heels to bias the demand toward the quads.

Image: start and end of the movement.

How to do it

Goblet squat with one dumbbell and heels raised on a low support, useful to train depth with a relatively vertical torso.

Form. Keep the dumbbell close to your chest, plant both heels and lower without losing the arch of the foot or knee alignment.

Common mistake. Using a riser that moves, holding the dumbbell away from you, letting the knees drop, or forcing range without mobility.

Quadriceps · Dumbbell, 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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