The goblet heels elevated squat is a quadriceps and knee strengthening exercise. By elevating the heels the forward load is increased without necessitating abnormal ankle flexibility. Adding weight requires and builds more strength in the associated muscles and tendons.
Cues:
- Hold a weight under your chin
- Keep the torso vertical and squat straight down
- Allow the knees to go forward
- Squeeze the hamstrings tightly onto the calves at the bottom
- Stand straight up without shifting the hips backwards
Errors:
- Using a weight that is too heavy
- Shifting the hips back like a regular squat
- Causing pain. Don’t be tough! Use your hands and move smoothly instead of adding weight if this is needed
- Relaxing in the bottom position
