Raised Squats: Technique, Benefits, and Variations for Enhanced Lower Body Development

How to Do Raised Squats?

Raised squats, also known as deficit squats, involve elevating the heels or the entire foot on a stable surface to increase the depth and range of motion of the squat, primarily emphasizing the quadriceps muscles and challenging ankle mobility.

What Are Raised Squats?

Raised squats are a variation of the traditional squat where the lifter's heels, or the entire foot, are elevated on a platform, weight plates, or a wedge. This elevation allows the hips to drop lower than they would in a standard flat-footed squat, increasing the range of motion at the knee and ankle joints. The primary purpose of this modification is to enhance quadriceps activation, improve ankle mobility, and develop strength through a greater depth of movement, mimicking the demands of competitive lifting or simply maximizing muscle development.

Muscles Engaged

The raised squat is a compound exercise that engages multiple muscle groups, with a particular emphasis due to the altered mechanics:

• Primary Movers:
  • Quadriceps: Vastus lateralis, vastus medialis, vastus intermedius, rectus femoris. These muscles are heavily targeted due to the increased knee flexion and the more upright torso position.
  • Gluteus Maximus: Engaged powerfully during the ascent from the deep squat position.
  • Adductor Magnus: A strong hip extensor, particularly active in the bottom position.
• Stabilizers:
  • Hamstrings: (Biceps femoris, semitendinosus, semimembranosus) Act as synergists and stabilizers, especially in the deeper ranges.
  • Erector Spinae: Maintains a neutral spine throughout the movement.
  • Core Muscles (Rectus Abdominis, Obliques): Provide essential bracing and spinal stability.
  • Calves (Gastrocnemius, Soleus): Contribute to stability, especially if only the heels are elevated.

Step-by-Step Guide: Performing the Raised Squat

Executing the raised squat correctly is crucial for maximizing its benefits and minimizing injury risk.

• Setup:

  • Choose Your Elevation: Select a stable, non-slip surface such as small weight plates (e.g., 2.5-5 kg), a specialized squat wedge, or a sturdy wooden block. The height should be appropriate for your current ankle mobility and comfort, typically 1-3 inches. Place the elevation securely under your heels, or under your entire foot if using a longer platform.
  • Foot Placement: Stand with your feet roughly shoulder-width apart, toes pointed slightly outward (10-30 degrees), with your heels firmly on the elevated surface. Ensure your entire foot is stable and not rocking.
  • Barbell/Weight Position: For barbell squats, position the bar across your upper back (high bar or low bar, though high bar is often preferred for more upright torso) or in a front rack position. For goblet squats, hold a dumbbell or kettlebell against your chest.
  • Brace Your Core: Take a deep breath into your diaphragm, brace your abdominal muscles as if preparing for a punch, and engage your lats to create a rigid torso.

• Execution:

  • Descent: Initiate the movement by simultaneously bending at your hips and knees. Focus on driving your knees forward over your toes, allowing your torso to remain relatively upright. Control the descent, aiming for a smooth, continuous motion.
  • Bottom Position: Continue descending until your hips are well below your knees, reaching a depth greater than a conventional squat. You should feel a significant stretch in your quadriceps and glutes. Maintain core tension and a neutral spine.
  • Ascent: Drive upwards by pushing through your midfoot, extending your hips and knees simultaneously. Focus on pushing the floor away from you. Maintain a stable torso and avoid letting your knees cave inward.
  • Top Position: Return to the starting upright position, fully extending your hips and knees, but avoiding hyperextension.

• Breathing:

  • Inhale deeply at the top before initiating the descent.
  • Hold your breath (Valsalva maneuver) during the eccentric (downward) phase and the initial concentric (upward) phase to maintain core rigidity.
  • Exhale as you pass the sticking point or reach the top of the squat.

• Common Mistakes to Avoid:

  • Insufficient Elevation: Not using enough height to gain the intended benefit.
  • Unstable Surface: Using wobbly plates or an unstable platform, risking loss of balance.
  • Rounding the Back: Losing core tension and allowing the lower back to round, especially at the bottom.
  • Knees Caving In: Allowing the knees to collapse inward during the ascent, indicating weak abductors or glutes.
  • Rushing the Movement: Sacrificing control for speed, reducing muscle engagement and increasing injury risk.

Variations and Progression

Raised squats can be performed with various loads and setups:

• Bodyweight Raised Squat: Excellent for beginners to master the movement pattern and assess mobility before adding weight.
• Dumbbell/Kettlebell Goblet Raised Squat: Holding a single dumbbell or kettlebell against the chest. This variation helps maintain an upright torso and is great for learning the movement.
• Barbell Front Raised Squat: Barbell rests on the front of the shoulders. Places even more emphasis on the quadriceps and core stability due to the forward weight placement.
• Barbell Back Raised Squat: Barbell rests across the upper back. This is the most common loaded variation and allows for heavier loads.
• Progression:
  • Start with bodyweight or light loads to perfect form.
  • Gradually increase the elevation height once comfortable, up to a point that remains safe and effective for your anatomy.
  • Progressively add weight while maintaining excellent form and full range of motion.

Benefits of Incorporating Raised Squats

Integrating raised squats into your training program can yield several significant advantages:

• Enhanced Quadriceps Activation: The increased knee flexion and more upright torso position place a greater mechanical advantage on the quads, leading to superior development.
• Improved Ankle Mobility: For individuals with limited ankle dorsiflexion, the elevated heel allows for a deeper squat by compensating for the restriction, and over time, can help improve this mobility.
• Greater Depth and Range of Motion: This exercise trains the body to move through a larger range of motion, which is beneficial for athletic performance and overall joint health.
• Reduced Lower Back Strain (for some): The more upright torso position can reduce shear forces on the lumbar spine compared to a conventional squat where a forward lean might be more pronounced.
• Versatility: Can be performed with various equipment (bodyweight, dumbbells, barbells) to suit different training environments and goals.

Who Should Consider Raised Squats?

Raised squats are particularly beneficial for:

• Individuals Seeking Quadriceps Dominance: Athletes and bodybuilders looking to specifically target and grow their quadriceps muscles.
• Those with Limited Ankle Mobility: It allows them to achieve a deeper squat while they work on improving their ankle flexibility separately.
• Weightlifters and Powerlifters: To improve their ability to hit depth in competition lifts or strengthen specific sticking points.
• General Fitness Enthusiasts: To improve overall lower body strength, mobility, and squat mechanics.

Safety Considerations and When to Avoid

While beneficial, raised squats require careful execution and are not suitable for everyone:

• Pre-existing Knee Conditions: Individuals with patellofemoral pain syndrome, ACL/PCL issues, or other knee joint pathologies should exercise extreme caution or avoid this exercise, as it places significant stress on the knee joint. Consult a physical therapist or medical professional.
• Acute Pain: Never push through sharp or increasing pain. Stop the exercise immediately if discomfort arises.
• Prioritize Form Over Weight: Especially with an increased range of motion, maintaining perfect form is paramount. Do not load heavily until the movement pattern is perfected.
• Choose Stable Elevation: An unstable platform is an invitation for injury due to loss of balance.
• Start Light: Begin with bodyweight or very light loads to assess your body's response to the increased depth and altered mechanics.

Conclusion

The raised squat is a valuable exercise for enhancing quadriceps development, improving ankle mobility, and achieving greater squat depth. By understanding its mechanics, adhering to proper form, and considering individual limitations, you can safely and effectively incorporate this powerful variation into your lower body training regimen. Always prioritize controlled movement and listen to your body to maximize benefits and minimize risk.