Heel-Elevated Narrow Squat
Easy
Expert Advice
Let your knees travel forward as you descend. Forcing your shins to stay vertical defeats the heel elevation and makes you lean farther forward.
How-to-do Steps
- Place both heels on the edge of a sturdy step, stair or low box.
- Keep your feet close together, with forefeet planted on the floor and arms reaching forward.
- Bend both knees and hips, lowering your hips between your heels.
- Stop around thigh-parallel, or sooner if your forefeet lift or torso collapses.
- Exhale as you press through both feet to stand, then repeat with heels supported.
Common Mistakes
- Knees collapse inwardFix: guide them in the same direction as your toes.
- Bouncing at the bottomFix: slow your descent and reverse direction smoothly.
Coach Cues
Forefeet stay plantedKnees follow toesLower between your heels
Short reminders to keep in mind during every set.
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Muscles Worked
Heel-Elevated Narrow Squat primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes35%
Quads60%
Secondary
Calves5%
Equipment
Body Weight
Exercise Type
Strength
Why Level 2?
Easy
The narrow stance requires basic balance and coordinated knee and hip control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Heel-Elevated Narrow Squat work?
Heel-Elevated Narrow Squat primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Heel-Elevated Narrow Squat?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Heel-Elevated Narrow Squat suitable for beginners?
Yes, Heel-Elevated Narrow Squat is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Heel-Elevated Narrow Squat?
Knees collapse inward: guide them in the same direction as your toes. Bouncing at the bottom: slow your descent and reverse direction smoothly.
