Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Quads

Heels-Elevated Goblet Squat

Also called Cyclist squat

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads

Also glutes

You need

Dumbbells, Weight plate

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Heels on a plate or wedge, feet close together
  2. 2Dumbbell at your chest, torso upright
  3. 3Knees travel far forward as you sit deep

Most common mistake

Stopping high instead of using the full depth.

Watch a demo

Good for

  • Top 10 for quads
  • Easy on the joints and recovery

Compare with

vs Belt Squatvs Safety Bar Squatvs Leg Press
A
For quads
#10 of 33
See the full list →
Research
75
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 75
Target tensionStrong
Loaded stretchStrong
ProgressionGood
Low costExcellent

Raised heels let the knees travel forward for a deep quad bend. The goblet hold caps how heavy it gets.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • AFront-Foot-Elevated Split SquatDumbbell

Takes

None yet
needed to post
280