Heels Elevated Dumbbell Squat

Learn how to do Heels Elevated Dumbbell Squat with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 5.5 Quadriceps GlutesHamstrings DumbbellsPlates

Heels Elevated Dumbbell Squat is a Dumbbells/Plates exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Heels Elevated Dumbbell Squat

A squat variation performed with heels elevated on a plate to increase quadriceps activation and improve squat depth.

Instructions:

Stand with your heels elevated on a weight plate and a dumbbell in each hand, arms hanging at your sides.
Keep feet shoulder-width apart, toes pointing slightly outward.
Brace your core and keep your chest upright.
Lower yourself by bending at the knees and hips until your thighs are parallel to the floor (or lower if mobility allows).
Push through your heels to return to the starting position.
Maintain controlled movement throughout.

Common mistakes:

Letting knees cave inward.
Leaning too far forward.
Lifting heels off the plate during the squat.

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleGlutes

Secondary muscleHamstrings

EquipmentDumbbells

EquipmentWeight Plates

Your weight

Duration

min

Estimated burn

190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Heels Elevated Dumbbell Squat

Type: Dumbbells exercise
Primary muscle: Quadriceps
Secondary muscles: Glutes, Hamstrings
MET value: 5.5
Calories (30 min, 70 kg): ≈ 190 cal
Video quality: 4K with male and female demonstrations

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FAQ: Heels Elevated Dumbbell Squat

What muscles does Heels Elevated Dumbbell Squat work?

Heels Elevated Dumbbell Squat primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings.

How do you do Heels Elevated Dumbbell Squat correctly?

A squat variation performed with heels elevated on a plate to increase quadriceps activation and improve squat depth. Instructions: Stand with your...

Is Heels Elevated Dumbbell Squat good for beginners?

Heels Elevated Dumbbell Squat has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Heels Elevated Dumbbell Squat?

Heels Elevated Dumbbell Squat requires: Dumbbells, Plates.

What are the benefits of Heels Elevated Dumbbell Squat?

Heels Elevated Dumbbell Squat strengthens the Quadriceps, engages the Glutes and Hamstrings, builds functional strength using Dumbbells, Plates. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Heels Elevated Dumbbell Squat?

Similar exercises to Heels Elevated Dumbbell Squat include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Heels Elevated Dumbbell Squat better than Alternating Single-Arm Dumbbell Thruster?

Both Heels Elevated Dumbbell Squat and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Heels Elevated Dumbbell Squat uses Dumbbells, Plates, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.