Elevated Goblet Squat: How to Perform, Benefits & Expert Tips 

a vector image of a dumbbell on a blue background - it is the main image to the article "bench exercises with dumbbells"

The elevated goblet squat might not be the most popular exercise in the world, but for certain applications, it is one of the best exercises for muscle and strength. 

Let’s dive right into it and take a look at how to perform the elevated goblet squat, the benefits that come from the elevated goblet squat, and some expert tips to help you along the way. 

How to Do the Heels-Elevated Goblet Squat 

Step 1 — Wedge Your Heels 

First things first, find yourself a stable elevated surface, like weight plates or a small platform. Position your feet about shoulder-width apart and wedge your heels on top of the elevation.  

This is crucial because it helps you maintain an upright posture during the squat and shifts more emphasis onto those quads. 

Step 2 — Set Up to Squat 

Grab a dumbbell or kettlebell, holding it close to your chest with both hands. Keep your elbows pointed down and your chest lifted. Take a deep breath, brace your core, and get ready to work those legs! 

Step 3 — Sink Straight Down 

Now, it’s time to get squatting! Lower yourself down by pushing your hips back and bending your knees. Focus on keeping your back straight and maintaining an upright position.  

Descend until your thighs are parallel to the ground or slightly below. Pause for a moment at the bottom, then powerfully push through your heels to stand back up to the starting position. 

Heels-Elevated Goblet Squat Sets and Reps 

When it comes to sets and reps, it’s all about finding the right balance for your fitness level. Beginners may want to start with 3 sets of 8-10 reps, while more experienced lifters can go for 4-5 sets of 12-15 reps.  

Adjust the weight accordingly to challenge yourself without sacrificing proper form. 

Common Heels-Elevated Goblet Squat Mistakes 

Not Letting Your Knees Travel 

Remember, the squat is all about that hip and knee action working together. Don’t be shy to let your knees move forward slightly as you descend. Just make sure they don’t cave in or go too far past your toes. 

Upper Back Rounding 

Keep that upper back proud and prevent any rounding during the squat. This helps maintain stability and keeps your spine in a safe, neutral position. 

Improper Foot Placement 

Make sure your feet are securely wedged on the elevated surface. Wobbling around won’t do your squat any favors. Find your balance and own it! 

Heels Elevated Goblet Squat Alternatives & Variations 

Variety is the spice of leg day, right?  

We could sit here all day talking about the heel elevated goblet squat vs hack squat debate, but in the end, just about all goblet squats are just as effective as one another all being equal.  

If you want to switch things up or tailor the exercise to your needs by trying out a heel elevated goblet squat alternative or variation, check out these options:  

Heels-Elevated Goblet Squat Variations 

Heels-Elevated Front Squat 

Instead of holding the weight close to your chest, bring it up to your shoulders. This variation emphasizes the front of your legs a bit more. 

Heels-Elevated Zercher Squat 

Hug the weight in the crooks of your elbows, with your hands clasped together. The Zercher squat targets your quads while giving your core and upper back an extra challenge. 

Heels-Elevated Back Squat 

If you’re comfortable with a barbell, give the heels-elevated back squat a shot. Rest the bar on your traps, maintain a proper squat stance, and reap the benefits. 

Heels-Elevated Goblet Squat Alternatives 

Cyclist Squat 

This exercise involves raising one foot off the ground while squatting on the other leg. It’s excellent for balance and stability. 

Single-Leg Leg Press 

Isolating one leg at a time on the leg press machine gives your quads an intense workout while helping identify any strength imbalances. 

Leg Extension 

Focus solely on those quads with the leg extension machine. It’s a great way to really isolate and target that muscle group. 

Muscles Worked by the Heels-Elevated Goblet Squat 

Quads 

The front of your thighs works hard to help you extend your knees during the squat. 

Core 

To maintain balance and stability, your core muscles engage throughout the movement. 

Upper Back 

Keeping that upper back straight and proud involves your upper back muscles, making this exercise even more rewarding. 

Heels Elevated Goblet Squat Benefits and Drawbacks 

Let’s take a look at some of the main heels elevated goblet squat benefits and drawbacks:

Benefits of the Heels-Elevated Goblet Squat 

Targeted Muscle Growth 

By elevating your heels, you place more emphasis on those quads, helping them grow stronger and more defined. 

Doing the heels elevated goblet squat for quads is going to get you to where you want to be.  

Easy to Perform 

It’s a user-friendly exercise that’s suitable for lifters of different levels, from beginners to advanced. 

Reinforces Good Posture 

The setup of this squat encourages an upright position, promoting better posture both in and out of the gym. 

Drawbacks  

Limited Load 

Unlike a barbell squat, the amount of weight you can lift with a goblet squat might be limited by what you can hold comfortably. 

Who Should Do the Heels-Elevated Goblet Squat 

Beginners 

If you’re just starting your fitness journey, the goblet squat is a great way to learn proper squat mechanics without the intimidation of a barbell. 

Strength Athletes 

For seasoned strength athletes, the heels-elevated goblet squat can be a valuable addition to your leg training routine, helping you target those quads and refine your squat technique. 

This Simple Adjustment Can Make All The Difference On Leg Day. 

There you have it, folks! The heels-elevated goblet squat is an incredible exercise to level up your leg workouts. Give it a try, feel those quads burn, and reap the rewards of this simple yet effective adjustment on leg day.  

For more information about the heel elevated goblet squat, you could always check out the heel elevated goblet squat Reddit to get in touch with like-minded individuals.  Happy lifting!  

Elevated Goblet Squat – FAQs 


What Does Elevated Goblet Squats Work? 

The elevated goblet squat primarily targets the glutes, quads, and calves.  

Why Elevate Heels In Goblet Squat? 

Elevating your heels in the goblet squat allows you to target your calves much more efficiently, making it a great variation for those who are trying to grow their calves. 

What Muscles Do Elevated Squats Work? 

The main muscles that elevated squats work are glutes, quads and calves.  

There are also a few minor muscle groups that could be given when asked “what do elevated goblet squats work”, such as the lower back and traps.  

What Are The Benefits Of Elevated Squats? 

The main heel elevated squat benefits are increased calf hypertrophy and helping get past squat plateaus.  

Doing the elevated heel squats for glutes, calves, and quads can be a great idea for advanced lifters or for those who want to target calves.  

How High Should I Elevate My Heels? 

How high you should elevate your heels depends on your flexibility. 

As a general rule of thumb, you should elevate your heels as much as you can while still being comfortable.  

Is The Heels-elevated Goblet Squat Bad For My Knees? 

No, the heels elevated goblet squat is not bad for your knees when done with correct form. 

If you do experience knee pain while performing toe elevated squats, it might be a good idea to look for an alternative.  

We hope we have been able to help you! 

The elevated goblet squat can be extraordinarily useful when done correctly, and if you decide to include it into your routine, you won’t regret it. 

For more fitness content, head over to MovingForwards