Heels Elevated Dumbbell Squat
Learn how to do Heels Elevated Dumbbell Squat with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
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 70kg person burns approximately 193 calories 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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Start Free TrialMuscles Worked by Heels Elevated Dumbbell Squat
Equipment
- Dumbbells
- Plates
Calories Burned Doing Heels Elevated Dumbbell Squat
Calorie Calculator
MET 5.5Calories = 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, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
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.
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.
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.
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. Choose based on your available equipment and training goals.
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