A compound lower body exercise that targets the quadriceps and glutes with elevated heels to improve squat depth and form, building leg strength and muscle development.
Stand with feet shoulder-width apart, heels elevated on a small platform or weight plates. Lower your body by bending your knees and hips, keeping your chest up and knees tracking over your toes. Descend until thighs are parallel to the ground, then return to the starting position.
Stand with feet shoulder-width apart, heels elevated on a platform, core engaged and chest up.
Return to the starting position with legs fully extended, maintaining proper alignment and control.
Keep chest up, knees over toes, sit back into squat, drive through heels
Knees caving in, rounding back, not reaching parallel, heels coming off ground
Add weight, increase depth, try single-leg variations, or add tempo changes.
Reduce depth, use assistance, focus on form, or perform wall squats.
Maintain proper form to avoid knee or back strain. Stop if you experience pain in knees, hips, or lower back. Ensure the elevated surface is stable and secure.