Quadriceps
Heel-Elevated Goblet Squat
3 × 10–12 · Beginner · Kettlebell
How to do it
- Place your heels on a small wedge or weight plates and hold a kettlebell by the horns close against your chest.
- Stand with feet about hip-width apart, toes turned slightly out, and brace your core before starting the descent.
- Sit down between your heels, letting your knees travel forward over your toes while your torso stays tall and upright.
- Drive through your whole foot to stand back up, squeezing your quads and glutes at the top before the next rep.
Coach tip: The raised heels are there to let your knees travel forward, so use them; sitting your hips far back like a regular squat defeats the purpose and reduces the quad focus.
About this exercise
The quadriceps extend the knee and power squats, lunges, stairs and sprinting. Training them directly builds strong, resilient knees and the leg drive behind almost every athletic movement.
Primary muscles
Quadriceps — rectus femoris, vastus lateralis, vastus medialis
Also working
Glutes, adductors, calves
Common mistakes
- Letting the knees cave inward as you push up
- Rushing the lowering phase instead of controlling it
- Cutting depth short once the weight gets challenging
Form & safety — Track your knees in line with your toes and keep your whole foot planted. Progress the load gradually — tendons adapt more slowly than muscles.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.