Bodyweight Heel Elevated Squat

1. Place a small wedge, weight plate or a pair of two by fours under your heels, keeping the balls of your feet on the floor.
2. Stand with feet hip width apart, toes pointed forward or turned out slightly.
3. Raise your arms in front of you for balance and brace your core.
4. Bend your knees and push your hips back slightly, keeping your torso tall as you descend.
5. Lower until your thighs are at or below parallel, letting your knees track over your toes.
6. Pause briefly at the bottom, keeping your heels pressed into the wedge.
7. Drive through your whole foot to stand back up, squeezing your glutes at the top.
8. Perform 3 sets of 12 to 20 reps.

Common Mistakes

• Heels lifting off the wedge: Letting the heels come up defeats the purpose of the elevation. Keep steady pressure through the heel the whole rep.
• Leaning too far forward: Excess forward lean shifts the work to the hips and lower back. Use the raised heels to stay tall through the torso.
• Wedge too high: A block that is too tall can strain the knees. Start low and increase height only if it feels comfortable.
• Rushing the reps: Bouncing out of the bottom trades control for speed. Pause briefly and stand up with intent.