How to Do Squats With Heels Raised

Squats are one of the best lower body exercise, among lunges, deadlifts and butt bridges.

Dumbbell Heels Raised Squat is an assisted version of basic squats. If you have a difficulty squatting down in general, raising your heels about an inch helps you squat deeper.

In fact, it allows you to squat deeper to the point where your thighs are parallel to the floor and enable your glutes rather than thighs to work, so you can tone up your butt and create nice round cheeky buns.

Whether your goal is to lose weight, torch calories and burn fat, squat is your best friend. When you squat, you’re not just working your primary target muscles like glutes, quadriceps and hamstrings, you are also working your core. Because it is a multi-muscle exercise, you’re working you arbs without you even knowing it. How cool is that? 

Whether you are performing barbell squatsdumbbell squats or bodyweight squats, your core muscles have to work hard to statically stabilize your spine and your upper-body while your lower body dynamically perform the movements. That’s why squats are so great at getting you in a better shape.

Can’t keep your heels on the floor when squatting?

Try raising your heels just a bit to get the most out of your squat. Choose a dumbbell weight that you can do 10-12 repetitions. If your arms can’t support the dumbbells throughout the set, choose lighter dumbbells. 

  1. Stand as tall as you can with your feet spread slightly wider than shoulder width apart. Hold a dumbbell on each side with arms hanging straight down. Elevate the heels about an inch. Look straight ahead, and keep your torso as upright as possible for the entire exercise while keeping your lower back slightly arched. 
  2. Tighten your abs and bend your knees. Push back your hips as far as you can and lower your hips into a squat position where your thighs are almost parallel to the floor. 
  3. Push through your heels to return to the starting position and repeat to complete the set. 

Exercise Table

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  •   Don’t round your lower back. 
  •   Keep your dumbbells close to the body. 
  •   Elevate your heels about an inch.
Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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