Kettlebell Elevated Squat
The kettlebell elevated squat uses heel elevation and a kettlebell in the goblet position to maximize quadriceps engagement and promote an upright torso. It is effective for building quad strength, improving squat depth, and developing core stability.
How to do it
- Stand with your heels elevated on plates or a wedge, holding a kettlebell in a goblet grip at your chest.
- Stand with feet shoulder-width apart and toes pointed slightly outward.
- Keeping your chest up and elbows pointing down, lower your body by bending your knees.
- Descend until your thighs are at least parallel to the ground.
- Drive through your heels and midfoot to return to the standing position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest tall and proud throughout the movement.
- Drive your knees forward over your toes as you descend.
- Hold the kettlebell close against your chest.
- Push evenly through your midfoot and heels to stand.
Breathing: Inhale deeply as you control your descent, and exhale powerfully as you push back up to standing.
Common mistakes
- Dropping the chest forward, which places unnecessary stress on the lower back instead of the quads.
- Lifting the heels off the elevation plates, which reduces the targeted quadriceps engagement.
- Rushing the descent, making it difficult to control balance and depth.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3–4 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp knee discomfort, ease off or reduce the elevation height.
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 are my heels elevated during this squat?
Elevating your heels allows you to keep a more upright torso, shifting more of the work directly to your quadriceps and helping you reach a deeper squat safely.
What size plates should I use under my heels?
Small change plates or a dedicated wedge that elevates your heels by about one to two inches is plenty for most beginners.
Should I feel this in my lower back?
No, if you feel it in your lower back, your chest may be dropping forward. Focus on keeping your torso upright and holding the kettlebell tight to your chest.