What muscles does the Dumbbell Heels-Elevated Squat work?

The Dumbbell Heels-Elevated Squat mainly works the quads and glutes.

How many sets and reps of the Dumbbell Heels-Elevated Squat?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Heels-Elevated Squat?

ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

Dumbbell Heels-Elevated Squat

With heels on a small plate, hold a dumbbell at the chest and squat deep to maximize quad emphasis.

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Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes
Equipment: Dumbbell
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the quads, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Heels-Elevated Squat work?: The Dumbbell Heels-Elevated Squat mainly works the quads and glutes.
What equipment do you need for the Dumbbell Heels-Elevated Squat?: A dumbbell.
How many sets and reps of the Dumbbell Heels-Elevated Squat?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Heels-Elevated Squat?: ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Heels-Elevated Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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