Elevated Squats for Glutes

Elevated squats" typically refer to squats performed with your feet elevated, which can add an extra challenge to the exercise and emphasize the engagement of your glutes and quads. Here's how you can perform elevated squats for targeting the glutes:

Technique:

• Setup:

  • Place a sturdy platform or an elevation (like a step or aerobic platform) behind you.

  • Stand facing away from the elevation with your feet shoulder-width apart.

• Foot Placement:

  • Position your feet so that your heels are on the ground, and the balls of your feet are on the elevated surface.

• Posture:

  • Keep your chest up, shoulders back, and engage your core.

• Initiate the Squat:

  • Begin the squat by pushing your hips back and bending your knees.

  • Lower your body down, maintaining a neutral spine.

• Depth:

  • Descend until your thighs are parallel to the ground or as far as your flexibility allows. Your knees should align with your toes.

• Glute Activation:

  • Focus on pushing through your heels to engage your glutes as you return to the starting position.

• Complete the Repetition:

  • Stand tall at the top of the movement, fully extending your hips and knees.

  • Repeat for the desired number of repetitions.

Tips:

• Stability:

  • Be mindful of your stability when performing elevated squats. Start with a lower elevation and progress as you become more comfortable.

• Knee Alignment:

  • Ensure that your knees align with your toes throughout the movement to prevent unnecessary stress on the joints.

• Breathing:

  • Inhale as you lower into the squat and exhale as you push back up. Maintain a consistent breathing pattern.

Variations:

• Elevated Goblet Squats:

  • Hold a dumbbell or kettlebell close to your chest as you perform elevated squats.

• Single-Leg Elevated Squats:

  • Lift one foot off the elevated surface and perform squats on a single leg to increase the challenge.

• Pulse Squats on Elevation:

  • Add small pulses at the bottom of the squat for increased time under tension.

Benefits:

• Increased Range of Motion: Elevating your heels can provide a greater range of motion, allowing for a deeper squat.

• Targeted Glute Engagement: The elevated position emphasizes glute engagement, making it an effective exercise for glute development.

• Quadriceps Activation: This variation places additional emphasis on the quadriceps, contributing to overall leg strength.

As with any exercise, start with a suitable elevation and progress gradually. If you have any concerns or existing health conditions, consider consulting with a fitness professional or healthcare provider before incorporating new exercises into your routine.

Related:

• Bodyweight Glute Exercises

• Best Glute Exercises for Mass

• Best Glute Exercises for Mass at Home

• Upper Glute Exercises

• Best Upper Glute Exercises

• Exercises for Glutes Female

• Exercises for Glutes Female Beginners

• Glute Isolation Exercises

• Glute Isolation Exercises Gym

• Smith Machine Glute Workouts

• Best Glute Exercises on Smith Machine

• Squat Day

• Squat Day Workout

• Killer Glute Workout for Women

• Killer Glute Workout for Women

• Standing Glute Kickback Machine

• Glute Kickback Machine

• Bulgarian Split Squat Form

• Bulgarian Split Squat Form for Glutes