Goblet Squat vs Heel Elevated Goblet Squat: Proper Techniques & Muscles Worked

Key Takeaways

• Goblet squats are your go-to full-body move—perfect for building leg strength, mobility, and stability.

• Heel elevated goblet squats take things up a notch, hitting your quads and glutes deeper with each rep.

• Proper form is everything—stay in control, keep stable, and squat deep to unlock the full benefits and avoid injury.

• At SOLE, we have all the gear you need—from adjustable dumbbells to Olympic barbells—to help you crush your strength training goals.

Squat Basics: Which One's Right for You?

Goblet squats and heel elevated goblet squats—two squat variations that’ll seriously level up your lower body game. Both are musts for building strength, but each brings something a little different to the table in terms of muscle focus.

Doesn’t matter if you’re just starting out or you’re already a squat pro, mastering both can totally transform your workouts. Let’s find out which one works best for you!

Get your legs, core, and glutes working with goblet squats. (Photo courtesy of Lift Manual)

Goblet Squat: Proper Form & Muscles Worked

The goblet squat—total classic. It’s all about balance, engaging your whole body, and making those legs burn. Here’s how you nail the form:

• Setup: Grab one of our SW180 Adjustable Dumbbells or a kettlebell, hold it close to your chest, and get that grip nice and tight. Feet shoulder-width apart, toes pointed slightly out—get comfy but stable.

• Lowering: Engage your core and squat down, bending your knees and hips. Keep your chest tall, back straight—no hunching. Your goal? Thighs parallel to the floor. Simple.

• Standing Up: Push through your heels and power back up. Feel those quads and glutes doing their thing.

Key Muscles Targeted:

• Quadriceps: These guys do the heavy lifting during the squat—think of them as your front-row squad.

• Glutes: Your glutes are your powerhouses, keeping you stable and strong.

• Core: A rock-solid core helps you stay balanced and keeps your posture spot-on.

Goblet squats are your go-to for a full-body workout—perfect if you’re working on form or if you just want to strengthen that lower body. Whatever your level, this move is a must in your routine.

For a deeper squat, elevate your heels and target those quads and glutes like never before. (Photo courtesy of Inspire USA Foundation)

Heel Elevated Goblet Squat: Proper Form & Muscles Worked

Heel elevated goblet squats will take your squat game to the next level. By giving your heels a slight lift, you shift the focus, digging deeper into those quads and glutes. Here’s how to do it:

• Setup: Place your heels on a small platform—think weight plates or a wedge. Hold your dumbbell or kettlebell close to your chest, just like you would with the regular goblet squat.

• Lowering: Keep that chest up, push your hips back slightly, and squat down. With those elevated heels, you’ll notice a deeper squat that fires up your quads and glutes in ways the regular squat can’t.

• Standing Up: Push through those elevated heels, power up, and squeeze those glutes and quads. Trust us, you’ll feel it!

Key Muscles Targeted:

• Quadriceps: Slightly lifted heels make your knees travel forward, cranking up the quad activation.

• Glutes: The deeper squat targets your glutes more, so be ready for that glute burn.

• Core: A stable torso is key, just like with the regular goblet squat—keep that core tight!

This variation is perfect if you're looking to kick up the intensity and really focus on building those quads and glutes.

Goblet Squat vs Heel Elevated Goblet Squat: Key Differences

Muscle Activation

• Goblet Squat: This one’s your go-to full-body move. It targets the quads, glutes, and core, making it a solid all-arounder for building lower body strength.

• Heel Elevated Goblet Squat: By elevating those heels, you shift the focus more onto the quads and glutes. If you're looking to feel that leg burn in a deeper way, this is your variation.

For a more rounded approach to glute development, complement your squat routine with cardio options like treadmills or bikes.​

No fancy equipment required for goblet squats—just your dumbbell, kettlebell, and determination.

Form & Equipment

• Goblet Squat: Simple setup, just grab a dumbbell or kettlebell and you’re good to go. No extra gadgets needed.

• Heel Elevated Goblet Squat: You’ll need a small platform or wedge for your heels to get that deep squat action. A little extra setup for a lot more burn!

Suitability

• Goblet Squats: Perfect for anyone—no matter if you’re a beginner or a seasoned lifter. It’s all about building strength and nailing your squat form.

• Heel Elevated Goblet Squats: A solid choice if you’ve got a bit of squat experience and want to target those quads and glutes more intensely.

Muscle Focus

• Goblet Squat: Quads, glutes, and core—this one’s a full lower body workout.

• Heel Elevated Goblet Squat: Primarily focusing on the quadriceps, with a serious boost to your glutes.

Which Squat Should You Choose?

Choose Goblet Squats if:

• you’re just starting out.

• want to build overall lower body strength.

• need to nail down that squat form and mobility.

Choose Heel Elevated Goblet Squats if:

• you’re looking to crank up your quadriceps strength or deal with limited ankle mobility.

• you want to get that deep squat and really fire up your glutes.

• you’re craving more intensity in your squat routine.

Pro Tip: Don’t be afraid to mix it up! Both squats can work together in your routine for that well-rounded leg day burn. For overall leg and glute toning, combine squats with treadmill workouts.

You’ll need our SW180 Adjustable Dumbbells to crush your squats!

Master Your Squats with SOLE

From rocking goblet squats to leveling up with heel elevated goblet squats, perfecting your form and technique makes all the difference. Both moves bring something awesome to the table—one’s perfect for overall leg strength, while the other takes your squat depth and muscle engagement to the next level.

Want to take your home gym to the next level? Our premium equipment is exactly what you need! From adjustable dumbbells to Olympic barbells and weight plates, we have the gear that’ll help you power through your workouts.

Keep practicing, keep challenging yourself, and watch those muscle gains roll in!

Frequently Asked Questions (FAQ)

What is the difference between a goblet squat and a heel elevated goblet squat?

Goblet squats are for building overall leg strength, working those quads, glutes, and core. Keep your feet flat, grab a weight, and squat down. But with heel elevated goblet squats, you raise those heels on a small platform, which shifts the focus to your quads and glutes, hitting them harder for a deeper burn.

What muscles are targeted in a goblet squat?

Goblet squats are a full-body burn—hitting the quads, glutes, and your core. The quads power you through, the glutes keep you stable and strong, and the core makes sure you don’t wobble. It’s a total lower body workout that’s simple but effective.

Why should I elevate my heels during a goblet squat?

Elevating your heels gives you a deeper squat! This shift lets you really focus on your quads and glutes, bringing more intensity to the burn. Plus, it helps those with limited ankle mobility squat deeper without stressing the knees.

What muscles are targeted in a heel elevated goblet squat?

With heel elevated goblet squats, the quads and glutes get the spotlight. Elevated heels let your knees go further forward, cranking up the quad activation, while the deeper squat gets your glutes working overtime.

How can I incorporate both squat variations into my workout routine?

Mix things up! Start with goblet squats to focus on overall leg strength and perfect that form. Then, hit up heel elevated goblet squats in the next session to take your quads and glutes to the next level.

Level up your workout with our SW180 Adjustable Dumbbells!