Regular Vs. Heel Elevated Squats: Which Is Better For Building Muscle?

Squats are a fundamental exercise that can be performed with or without weights. They target the muscles in the legs, buttocks, and core. There are two main variations of squats: heel squats and regular squats.

Heel Squats

Heel squats are performed with the heels elevated on a platform or weight plates. This places more emphasis on the quadriceps and glutes, and reduces the involvement of the hamstrings and calves. Heel squats are often used to target specific muscle groups or to improve strength and power in the lower body.

Regular Squats

Regular squats are performed with the feet flat on the ground. This engages a wider range of muscles, including the hamstrings, calves, and core. Regular squats are a more versatile exercise that can be used for a variety of fitness goals, including strength training, muscle building, and fat loss.

Which Is Right for You?

The best type of squat for you depends on your individual fitness goals and abilities.

Heel squats are a good choice if you:

• Want to focus on developing your quadriceps and glutes
• Are looking to improve your strength and power
• Have knee pain or other injuries that make it difficult to perform regular squats

Regular squats are a good choice if you:

• Want to work a wider range of muscles
• Are looking for a more versatile exercise
• Do not have any injuries that prevent you from performing regular squats

Benefits of Heel Squats vs Regular Squats

Heel squats offer several benefits over regular squats, including:

• Increased quadriceps and glute activation
• Improved strength and power
• Reduced risk of knee pain

Regular squats also offer several benefits, including:

• Engagement of a wider range of muscles
• Increased versatility
• Improved overall fitness

How to Perform Heel Squats and Regular Squats

Heel squats:

1. Stand with your feet shoulder-width apart, with your heels elevated on a platform or weight plates.
2. Lower your body by bending your knees and hips, keeping your back straight.
3. Lower your body until your thighs are parallel to the ground.
4. Push through your heels to return to the starting position.

Regular squats:

1. Stand with your feet shoulder-width apart, with your toes facing forward.
2. Lower your body by bending your knees and hips, keeping your back straight.
3. Lower your body until your thighs are parallel to the ground.
4. Push through your heels to return to the starting position.

Variations of Heel Squats and Regular Squats

There are many variations of heel squats and regular squats that can be used to target different muscle groups and fitness goals. Some popular variations include:

• Goblet squats: These are performed with a dumbbell or kettlebell held in front of the chest.
• Bulgarian split squats: These are performed with one leg elevated on a bench or chair.
• Plie squats: These are performed with the feet turned out and the knees wide.
• Jump squats: These are performed by jumping up into the air at the top of the squat.

Safety Tips for Heel Squats and Regular Squats

• Always warm up before performing squats.
• Start with a light weight and gradually increase the weight as you get stronger.
• Keep your back straight and your core engaged throughout the movement.
• Do not squat below parallel if you have knee pain or other injuries.
• If you experience any pain or discomfort, stop the exercise and consult with a medical professional.

Conclusion

Heel squats and regular squats are both effective exercises that can be used to build strength, muscle, and improve overall fitness. The best type of squat for you depends on your individual fitness goals and abilities. If you are new to squats, start with regular squats and gradually add heel squats to your routine as you get stronger.