Heels elevated front squats are a great exercise that can help you build stronger and more defined legs. This exercise is a variation of the traditional front squat, and it is particularly effective at targeting your quads and glutes. In this article, we will discuss how to perform heels elevated front squats correctly, the benefits of this exercise, and some tips on how to incorporate them into your workout routine.
The Correct Form for Heels Elevated Front Squats
The first step in performing heels elevated front squats is to set up your equipment. You will need a barbell and a squat rack. Set the barbell at chest height on the squat rack and add your desired weight.
Next, stand facing the barbell with your feet shoulder-width apart. Place your heels on a weight plate or a small platform to elevate them slightly. Grip the barbell with your hands shoulder-width apart and lift it off the squat rack, bringing it up to your collarbone.
Now you are ready to perform the squat. Keep your chest up and your core tight as you lower your body down into a squat position. Keep your weight on your heels and make sure that your knees do not go past your toes. As you come back up to the starting position, push through your heels and engage your glutes.
The Benefits of Heels Elevated Front Squats
Heels elevated front squats offer several benefits compared to traditional front squats.
Firstly, they place more emphasis on your quads and glutes. By elevating your heels, you are able to achieve a deeper squat position, which activates more muscle fibers in these areas. This can help you build more strength and muscle mass in your lower body.
Secondly, heels elevated front squats can improve your overall squat form. By forcing you to keep your weight on your heels, you are better able to maintain a proper squat position and avoid putting unnecessary stress on your knees.
Finally, heels elevated front squats can be a great way to add variety to your workout routine. By incorporating new exercises into your routine, you can challenge your muscles in new ways and prevent plateaus.
Tips for Incorporating Heels Elevated Front Squats into Your Workout Routine
If you are new to heels elevated front squats, it is important to start with light weights and focus on maintaining proper form. As you become more comfortable with the exercise, you can gradually increase the weight to continue challenging your muscles.
It is also important to incorporate heels elevated front squats into a balanced workout routine. Pair them with other exercises that target your legs and glutes, such as lunges, deadlifts, and hip thrusts.
Finally, make sure to give your muscles time to recover between workouts. Aim to do heels elevated front squats no more than twice a week, and alternate them with other leg exercises.
Conclusion
Heels elevated front squats are a great exercise for building strong and defined legs. By performing this exercise correctly and incorporating it into a balanced workout routine, you can achieve great results and avoid injury.