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Squat Dumbbell Intermediate Compound Video

How to do the Goblet Squat Heels Elevated

Primary: Quads · also works Glutes, Hamstrings, Calves, Lower Back, Adductors.

Goblet Squat Heels Elevated is a lower-body strength exercise that primarily targets the quadriceps. Elevating the heels emphasizes the quad activation while a dumbbell is held close to the chest. It is effective for improving leg strength, enhancing knee stability, and is suitable for intermediate lifters.

Demo video: Goblet Squat Heels Elevated · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand with your feet shoulder-width apart, heels elevated on a weight plate or heels elevator.

  2. 2

    Hold a dumbbell close to your chest with both hands, gripping it securely.

  3. 3

    Lower your body into a squat by bending your knees and hips, keeping your chest up and back straight.

  4. 4

    Descend until your thighs are parallel to the ground or slightly below.

  5. 5

    Push through your heels to return to the starting position, squeezing your quads and glutes at the top.

Coaching cues

  • Keep your core tight throughout the movement to maintain balance and protect your lower back.
  • Ensure your heels remain elevated and your knees track over your toes to avoid strain.
  • Control the movement, performing both the descent and ascent with a steady, controlled speed.

Sets, reps and where it fits

Muscle

3–4 × 8–15

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: moderate Spine load: moderate Home-friendly

Goblet Squat Heels Elevated alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell SquatDumbbell · beginner Goblet SquatDumbbell · beginner Sumo SquatDumbbell · beginner Dumbbell ThrusterDumbbell · intermediate Dumbbell Jump SquatsDumbbell · intermediate Banded SquatResistance Band · beginner

Frequently asked questions

What muscles does the Goblet Squat Heels Elevated work?

Primary: Quads. Secondary: Quads, Glutes, Hamstrings, Calves, Lower Back, Adductors

How many sets and reps of Goblet Squat Heels Elevated should I do?

For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Goblet Squat Heels Elevated?

Same movement pattern, different equipment: Dumbbell Squat, Goblet Squat, Sumo Squat, Dumbbell Thruster, Dumbbell Jump Squats, Banded Squat.

Is the Goblet Squat Heels Elevated good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.