Barbell Elevated Back Squat
The barbell elevated back squat places the heels on an elevated surface to increase quad activation and allow for a more upright torso. It targets the quadriceps with secondary emphasis on the glutes and hamstrings, and is commonly used to improve squat depth and mechanics.
How to do it
- Position a barbell on your upper back and stand with your heels elevated on plates or a wedge.
- Stand with feet shoulder-width apart and toes pointed slightly outward.
- Keeping your chest up and back straight, lower your body by bending your knees.
- Descend until your thighs are parallel to the ground or slightly below.
- Drive through your heels and midfoot to return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Elevate your heels firmly on plates or a wedge
- Keep your chest proud and torso upright
- Bend your knees and sink down between your hips
- Drive through your midfoot and heels to stand
Breathing: Inhale deeply into your core as you lower down, and exhale steadily as you push back up to the starting position.
Common mistakes
- Letting heels slip off the plates, which shifts your balance forward and reduces quad engagement.
- Caving knees inward during the ascent, which places unnecessary stress on the knee joints.
- Looking down at the floor, which can cause your upper back to round and compromise your posture.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, core.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 75 seconds
Lose weight
3 sets x 10-12 reps, rest 60 seconds
Build muscle
3-4 sets x 8-10 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your knees or lower back, ease off and choose a gentler squat variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why elevate my heels during a back squat?
Elevating your heels allows for a more upright torso and a deeper range of motion, placing more direct emphasis on your quadriceps.
How high should the plate or wedge be?
A small plate or standard squat wedge is usually sufficient. Just enough to comfortably raise your heels while keeping your forefoot securely on the floor.
What if I feel this in my lower back instead of my legs?
This usually happens if your torso pitches too far forward or your core isn't braced. Focus on keeping your chest up and reducing the weight if needed.