DB Goblet Squat (Heels Elevated)

The Dumbbell Goblet Squat with Heels Elevated is a variation of the classic goblet squat that involves lifting the heels with an elevated surface. This modification places additional emphasis on the quadriceps and enhances overall squat mechanics, contributing to improved mobility and muscle engagement.

Muscles Targeted:

  • Primary: Quadriceps, Glutes, Hamstrings
  • Secondary: Core Muscles, Calves

Equipment Needed:

  • Dumbbell
  • Elevated Surface (e.g., weight plates or squat block)

Exercise Description:

  1. Setup: Place a dumbbell vertically in front of you and position an elevated surface, such as weight plates, under your heels. Stand with your feet shoulder-width apart, toes pointing slightly outward.
  2. Grip Dumbbell: Bend at the hips and knees to grasp the dumbbell with both hands, holding it close to your chest. Maintain an upright torso and engage your core.
  3. Heels Elevated: Position your heels on the elevated surface, allowing your toes to remain flat on the ground. This elevates the heels, changing the dynamics of the squat.
  4. Squat Descent: Lower your body by bending at the hips and knees, maintaining a controlled descent. Keep your chest lifted, and ensure your knees track in line with your toes.
  5. Full Squat: Descend until your thighs are parallel to the ground or as far as your mobility allows. The elevated heels enhance the stretch on the quadriceps and engage the lower leg muscles.
  6. Squat Ascent: Press through your heels and extend your hips and knees simultaneously to return to the starting position. Keep a steady pace and control the movement.
  7. Repeat: Perform the goblet squat for the desired number of repetitions, focusing on maintaining proper form and engaging the targeted muscles.


  • Choose a dumbbell weight that allows you to perform the exercise with good form.
  • Keep your chest lifted and maintain an upright posture throughout the movement.
  • Ensure the elevated surface is stable and secure for safety.


  • Targets the quadriceps, glutes, and hamstrings with an emphasis on squat depth.
  • Enhances ankle mobility and engages the lower leg muscles with heels elevated.
  • Provides a unique variation to standard goblet squats for a well-rounded lower body workout.

Incorporate the Dumbbell Goblet Squat with Heels Elevated into your leg routine to challenge your lower body muscles and promote improved squat mechanics.