ex_UYFERT

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Upper Legs · Dumbbell

Narrow Stance Heels Elevated Dumbbell Goblet Squats

intermediatestrengthMale & female model

Narrow Stance Heels Elevated Dumbbell Goblet Squats is an intermediate compound strength exercise that works the quads (upper legs), with the glutes assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Dumbbell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Quadriceps

Secondary muscles

Glutes

How to do Narrow Stance Heels Elevated Dumbbell Goblet Squats

Stand with your heels on a small plate or wedge, feet close together, holding a dumbbell at your chest.
Squat down, letting your knees travel forward.
Lower until your thighs are about parallel to the floor or lower.
Drive back up and repeat.

Form tips

The raised heels shift the work onto your quadriceps.
Keep your chest up.

Narrow Stance Heels Elevated Dumbbell Goblet Squats alternatives

Smith Machine Narrow Stance Heels Elevated Squats

Quads · beginner

Goblet Kettlebell Squats

Quads · intermediate

Barbell Narrow Stance Squat

Quads · intermediate

Kettlebell Squats

Quads · intermediate

More quads exercises

Dumbbell Narrow Stance Squats

Quads · intermediate

Dumbbell Squats

Quads · intermediate

Bodyweight Squats

Quads · beginner

Dumbbell Goblet Squat

Quads · intermediate

Cable Goblet Squat

Quads · beginner

Barbell Bench Squats

Quads · intermediate

Jump Squats Bodyweight

Quads · intermediate

Barbell Front Squats

Quads · intermediate

Narrow Stance Heels Elevated Dumbbell Goblet Squats FAQ

What muscles does Narrow Stance Heels Elevated Dumbbell Goblet Squats work?

Narrow Stance Heels Elevated Dumbbell Goblet Squats mainly works the quads in the upper legs. The glutes work as secondary muscles.

What equipment do you need for Narrow Stance Heels Elevated Dumbbell Goblet Squats?

You need a dumbbell.

How many sets and reps of Narrow Stance Heels Elevated Dumbbell Goblet Squats should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Narrow Stance Heels Elevated Dumbbell Goblet Squats good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does Narrow Stance Heels Elevated Dumbbell Goblet Squats burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Narrow Stance Heels Elevated Dumbbell Goblet Squats?

Other exercises for the quads include Smith Machine Narrow Stance Heels Elevated Squats, Goblet Kettlebell Squats, Barbell Narrow Stance Squat and Kettlebell Squats.

For developers

Use Narrow Stance Heels Elevated Dumbbell Goblet Squats in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_UYFERT" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_UYFERT",
  "name": "Narrow Stance Heels Elevated Dumbbell Goblet Squats",
  "model": "male",
  "counterpartId": "ex_42XRWI",
  "target": "Quads",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_UYFERT/mp4-720.mp4?…",
    "poster": "https://…/ex_UYFERT/poster.jpg?…"
  }
}