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

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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

Dumbbells setup →
How to do itPicture · 3 steps
  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
A
For quads
#10 of 33
See the full list →
Research
75
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 75
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%3/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

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

Takes

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