When it comes to working out, there are many different exercises you can do to target specific muscle groups. Two exercises that are often compared are the heel elevated squat and the regular squat. Both exercises work your lower body, but they have some key differences that may make one better for you than the other. In this article, we will explore the differences between these two exercises and the benefits of each.
What are Heel Elevated Squats?
Heel elevated squats are a variation of the regular squat in which you elevate your heels by standing on a weight plate or other stable surface. This variation puts more emphasis on your quads and less on your glutes and hamstrings. It also allows you to squat deeper, which can help improve your flexibility.
What are Regular Squats?
Regular squats, also known as bodyweight squats, are a basic exercise that involves squatting down as low as you can while keeping your back straight and your knees over your toes. This exercise works your quads, hamstrings, glutes, and core, making it an effective full-body workout.
Benefits of Heel Elevated Squats
Heel elevated squats have several benefits over regular squats. First, they target your quads more specifically, which can help you build stronger, more defined leg muscles. They also allow you to squat deeper, which can help improve your flexibility and range of motion. Additionally, because they require you to balance on an unstable surface, they can help improve your overall balance and stability.
Benefits of Regular Squats
Regular squats have their own set of benefits. Because they work multiple muscle groups at once, they are an efficient full-body workout. They also help improve your core strength, which can improve your posture and reduce your risk of injury. Additionally, because they are a basic exercise that requires no equipment, you can do them anywhere, anytime, making them a convenient way to stay in shape.
Which is Better?
Ultimately, the answer to this question depends on your goals and preferences. If you want to build stronger quads and improve your flexibility, heel elevated squats may be the better choice for you. If you want a full-body workout that improves your core strength and overall balance, regular squats may be the better choice. You can also incorporate both exercises into your workout routine to get the benefits of each.
How to Do Heel Elevated Squats
To do heel elevated squats, you will need a weight plate or other stable surface to stand on. Here's how to do the exercise:
- Stand with your feet shoulder-width apart and your toes pointed slightly outward.
- Place the weight plate or other stable surface under your heels.
- Squat down as low as you can while keeping your back straight and your knees over your toes.
- Push through your heels to stand back up.
- Repeat for the desired number of reps.
How to Do Regular Squats
To do regular squats, you don't need any equipment. Here's how to do the exercise:
- Stand with your feet shoulder-width apart and your toes pointed slightly outward.
- Squat down as low as you can while keeping your back straight and your knees over your toes.
- Push through your heels to stand back up.
- Repeat for the desired number of reps.
Conclusion
Both heel elevated squats and regular squats are effective exercises for working your lower body. They have different benefits and target different muscle groups, so the best one for you depends on your goals and preferences. Incorporating both exercises into your workout routine is a great way to get the benefits of each. Remember to always use proper form and consult a doctor before starting any new exercise routine.