Lower body exercise
Heels-Elevated Box Squat
Lower bodyBodyweight1:16 demo
A box squat with the heels raised that builds quad strength and helps you keep a more upright torso.
How to perform it
Raise your heels on small plates, wedges or books in front of a box or chair.
Sit down once to find your foot position.
Inhale as you lower under control to a light touch on the seat.
Exhale as you stand back up.
Coaching cues
- Keep the heel platform stable
- Lower with control
- Lightly touch the seat, do not drop
- Exhale on the way up
Make it easier
Use a higher box.
Make it harder
Hold a dumbbell at your chest or lower the box.
What it trains
QuadsSquat depthKnee controlGlutes
Programming
8–12 reps, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Put it to work
Workouts that use this exercise
Keep exploring
More lower-body exercises
Get started
Get your technique coached.
Book a free consultation for hands-on feedback on every movement.
Book a consultation