Heels elevated squat
Body part: Lower quad (vastus medialis)
Instructions: You can work the quads harder by elevating your heels with 5-pound plates. For the heels-elevated squat, set up as you would for a normal squat, only elevate your heels 1 to 2 inches using weight plates. Bend your knees and lower your body in a controlled manner until your hamstrings touch your calves and your glutes are below your knees, then return to starting position.
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