Dumbbell Elevated Heel Front Squat
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Thighs
- Typ
- Strength
The dumbbell elevated heel front squat is a lower-body strength exercise that loads the thighs by holding dumbbells at the shoulders while your heels rest on a small raised surface. Elevating the heels lets you sit more upright and reach greater knee flexion, biasing the front of the thighs through a deep, controlled range of motion.
Dumbbell Elevated Heel Front Squat: So führst du sie aus
- 1Place a small plate, wedge, or board on the floor and stand with the balls of your feet on the ground and your heels resting on the raised surface, feet about shoulder-width apart.
- 2Hold a dumbbell in each hand and bring them up to rest on the front of your shoulders, elbows pointing forward and your core braced.
- 3Set your stance with toes pointing slightly out and keep your chest tall and your weight balanced over your mid-foot.
- 4Inhale, then bend your knees and hips to lower into the squat, letting your knees travel forward over your toes while keeping your torso upright.
- 5Descend under control until your thighs are at least parallel to the floor, or as deep as you can while keeping your heels supported and back straight.
- 6Drive through your feet to extend your knees and hips, standing back up to the start position.
- 7Exhale near the top, reset your brace, and complete your reps.
- 8Lower the dumbbells to your sides with control and step off the raised surface to finish.
Technik-Tipps
- Keep your elbows high and pointing forward so the dumbbells stay seated on your shoulders and your torso stays vertical.
- Let your knees track in line with your toes throughout the rep rather than caving inward.
- Use a modest heel elevation (a single plate or wedge) so you can stay balanced and reach depth without your heels lifting off.
- Brace your core before each descent to protect your lower back under the front-loaded weight.
- Move at a controlled tempo, lowering slowly and driving up smoothly instead of bouncing out of the bottom.
Häufige Fehler
- Letting the chest collapse forward, which shifts load off the thighs and stresses the lower back.
- Dropping the elbows so the dumbbells slide off the shoulders, breaking the front-rack position and tipping you forward.
- Allowing the knees to cave inward as you stand, which puts the knee joint under uneven, risky stress.
- Using too high a heel elevation so the heels lift or you lose balance, reducing stability and control.
- Cutting the squat short above parallel, which wastes the deeper range the elevated heels are meant to unlock.
Häufig gestellte Fragen
What muscles does the dumbbell elevated heel front squat work?
It trains the thighs, with the front of the legs (the quads) doing most of the work thanks to the upright torso and forward knee travel the heel elevation allows. Your core also works to keep the front-loaded position stable.
Why elevate your heels for this squat?
Raising the heels lets your knees travel further forward and your torso stay more upright, so you can reach a deeper squat and put more emphasis on the front of the thighs, especially if limited ankle mobility otherwise cuts your depth short.
How high should the heel elevation be?
A modest lift works best — a single weight plate, a wedge, or a sturdy board. It should let you sit deeper while keeping your heels supported and your balance steady; too high and you lose stability.
Is the dumbbell elevated heel front squat good for beginners?
Yes. The dumbbells stay close to your body and the upright position is easier on the lower back than a barbell squat. Start light to groove the balance on the raised surface, then add weight as your form holds.
How many sets and reps should I do?
For general strength and muscle, 3 to 4 sets of 8 to 12 reps is a sensible default. Choose a dumbbell weight you can control through a full, upright range with your heels stable.
