Weight Training - Raised Heel Squat

Muscles Worked:

• Quadriceps / hamstrings / Glutes / abdominals + core / Back.

Teaching Points:

• Feet shoulder width apart;
• Weight comes down through the heels;
• Hip drive backwards during first part of movement;
• Maintain neutral spine;
• Knees don’t come any further forward than toes and maintain single plane / don’t move in or out;
• Face looking forwards and slightly upwards;
• Depth – aim for 90 degrees but top of quads parallel to floor as long as neutral spine maintained;
• The raised heel squat places more stress on the quad muscles at the front of the leg.