raising the heels lets the knees travel further forward and keeps the torso
upright, which cuts hip travel and hands the range to the quads
the hips barely travel, so the glutes get much less than a flat-footed squat
gives them: that is the trade, not a flaw
Execution
Set a pair of small plates or a wedge under your heels. Bar high on your traps,
feet about shoulder-width apart. Brace your trunk.
sit straight down rather than back, letting your knees travel forward
keep your torso as upright as the position allows
descend as deeply as you can without your heels leaving the wedge
pause briefly in the bottom where the quads are most stretched
drive through your midfoot to stand back up
Use the same heel height every time. If you change it, pick Changed technique or
equipment in the exercise menu, so the jump doesn't count as a strength change.
Purpose
quad-biased barbell squat with the heels raised
raising the heels lets the knees travel further forward and keeps the torso
upright, which cuts hip travel and hands the range to the quads
the hips barely travel, so the glutes get much less than a flat-footed squat
gives them: that is the trade, not a flaw
Execution
Set a pair of small plates or a wedge under your heels. Bar high on your traps,
feet about shoulder-width apart. Brace your trunk.
sit straight down rather than back, letting your knees travel forward
keep your torso as upright as the position allows
descend as deeply as you can without your heels leaving the wedge
pause briefly in the bottom where the quads are most stretched
drive through your midfoot to stand back up
Use the same heel height every time. If you change it, pick Changed technique or
equipment in the exercise menu, so the jump doesn't count as a strength change.