Barbell Elevated Heel Squat
- A weight plate or any sturdy object (to elevate heels)
- Flat, stable surface for squatting
Positioning
1. Setup the Elevation: Place a weight plate or a flat object on the ground to elevate your heels. This will allow your feet to be slightly inclined.
2. Loading the Barbell: Stand in front of a barbell that is placed on a squat rack. Load the desired weight onto the barbell according to your strength level.
3. Position the Barbell: Duck under the barbell and position it on your upper back. The bar should sit comfortably on your trapezius muscle, not on your neck. Grip the bar firmly with both hands, shoulder-width apart.
4. Foot Placement: Stand up to lift the barbell off the rack and step back. Position your feet shoulder-width apart, with your toes slightly pointed outward. Place your heels on the elevated surface.
Movement
1. Starting Position: Stand tall with your shoulders back, chest up, and core engaged. Keep your knees slightly bent and your weight distributed through your heels.
2. Descent: Begin the squat by bending at your hips and knees, pushing your hips back as if you are sitting into a chair. Keep your chest up and eyes forward. Descend slowly until your thighs are at least parallel to the ground or lower if you can maintain good form.
3. Knees Alignment: Ensure that your knees track over your toes and do not collapse inward as you squat down.
4. Ascent: Push through your heels to return to the starting position. Fully extend your hips and knees at the top, ensuring to keep good posture.
5. Repetitions: Aim for 8-12 repetitions per set, depending on your fitness level.
Tips
- Warm up before starting the exercise to prevent injury.
- Focus on form rather than weight, especially as a beginner.
- If you experience any pain, stop the exercise immediately.
- Gradually increase the weight as you get stronger and more comfortable with the movement.
