- EquipmentKettlebell
- PatternSquat
- Reps8 to 20 reps
- Joint loadKnee
Stand with your heels on a low wedge or small plates, feet close together, holding a kettlebell by its horns against your chest.
First cueKeep the torso upright.
How to do the Heel-Elevated Goblet Squat
Set up. Stand with your heels on a low wedge or small plates, feet close together, holding a kettlebell by its horns against your chest.
- Brace and squat straight down, letting your knees travel forward.
- Go as deep as you can with an upright torso.
- Drive up to standing.
Form cues
- Keep the torso upright.
- Let the knees go over the toes.
- Keep the weight close.
Common mistakes
- Using an unstable support under the heels.
- Letting the chest fall forward.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Heel-Elevated Goblet Squat, from the same catalog the StatBlockFit app logs.
- Stiff-Leg Deadlift Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Seated Calf Raise Same legs session: it trains the calves.
- Lateral Lunge Same legs session: it trains the adductors.
- Hip Abduction Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Heel-Elevated Goblet Squat first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Heel-Elevated Goblet Squat 3 × 8 to 20 reps
- Stiff-Leg Deadlift 3 × 8 to 15 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Lateral Lunge 3 × 6 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Bodyweight Squat
Bodyweight
Gym or cable swap
Hack Squat
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Goblet Squat.
Other variations of the Goblet Squat: Bodyweight Squat and Front-Rack Kettlebell Squat.
Do before it: Ankle Mobilisation (ankle range), Deep Squat Hold (same movement, lighter), Bodyweight Squat (same movement, lighter) and 90/90 Hip Switch (hip range).
Track it in StatBlockFit
In the StatBlockFit app the Heel-Elevated Goblet Squat is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Heel-Elevated Goblet Squat?
Set up: Stand with your heels on a low wedge or small plates, feet close together, holding a kettlebell by its horns against your chest. Steps: 1. Brace and squat straight down, letting your knees travel forward. 2. Go as deep as you can with an upright torso. 3. Drive up to standing. Form cues: Keep the torso upright. Let the knees go over the toes. Keep the weight close. Common mistakes: Using an unstable support under the heels. Letting the chest fall forward.
What muscles does the Heel-Elevated Goblet Squat work?
It trains the quads as its main target and works the glutes and abs on the way.
What can I do instead of the Heel-Elevated Goblet Squat?
At home: Bodyweight Squat. In a gym: Hack Squat. Each trains the same main muscle.
What should I pair the Heel-Elevated Goblet Squat with?
Good partners in the same workout are Stiff-Leg Deadlift, Seated Calf Raise, Lateral Lunge and Hip Abduction.
How heavy should the Heel-Elevated Goblet Squat be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.