If you're looking for a new and challenging exercise to add to your workout routine, consider the heels elevated back squat. This variation of the traditional back squat offers a number of unique benefits that can help you build strength, improve your balance and stability, and target your muscles in new and effective ways.
What is a Heels Elevated Back Squat?
A heels elevated back squat is a variation of the traditional back squat in which you place your heels on an elevated surface, such as weight plates or a wedge. This forces you to rely more on your quads and glutes to lift the weight, while also increasing the range of motion in your ankles and hips.
To perform a heels elevated back squat, start with your feet shoulder-width apart and your heels elevated on a surface. Hold the barbell on your upper back with your hands slightly wider than shoulder-width apart. Keeping your chest up and your core engaged, squat down until your thighs are parallel to the ground. Drive through your heels and return to the starting position.
Benefits of Heels Elevated Back Squats
There are several benefits to adding heels elevated back squats to your workout routine:
- Increased quad and glute activation: By placing your heels on an elevated surface, you're forced to rely more on your quads and glutes to lift the weight. This can help you build strength and muscle in these areas.
- Improved ankle mobility: The increased range of motion in your ankles can help improve your overall mobility and reduce your risk of injury.
- Better balance and stability: The heels elevated back squat requires greater balance and stability, which can help improve your overall athleticism and reduce your risk of injury.
- Targeted muscle activation: The heels elevated back squat targets your quads, glutes, and hamstrings in a unique way, helping you build muscle and strength in these areas.
How to Incorporate Heels Elevated Back Squats into Your Workout Routine
If you're interested in incorporating heels elevated back squats into your workout routine, start by adding them to your leg day. Begin with a lighter weight than you normally would for traditional back squats, and focus on mastering your form before increasing the weight.
Try performing 3-4 sets of 8-12 reps, with a rest period of 1-2 minutes between sets. As you become more comfortable with the exercise, you can increase the weight and/or reps to continue challenging yourself.
Tips for Performing Heels Elevated Back Squats Safely
As with any exercise, it's important to perform heels elevated back squats safely to avoid injury. Here are a few tips to keep in mind:
- Start with a lighter weight: As mentioned, it's important to start with a lighter weight than you normally would for traditional back squats to allow your body to adjust to the new movement pattern.
- Focus on form: Proper form is key to performing heels elevated back squats safely and effectively. Make sure to keep your chest up, your core engaged, and your knees in line with your toes throughout the movement.
- Use a spotter: If you're new to heels elevated back squats, consider using a spotter to help you maintain proper form and avoid injury.
- Listen to your body: If you experience any pain or discomfort during the exercise, stop immediately and consult with a healthcare professional.
Conclusion
The heels elevated back squat is a challenging and effective exercise that can help you build strength, improve your balance and stability, and target your muscles in new and effective ways. By incorporating this variation into your workout routine, you can continue to challenge yourself and see results in your overall fitness and strength.