This exercise is an variation of the standard squat. Raising the heels during the movement increases the depth of the squat while building lower-body strength. This is also a good alternative exercise for those who cannot perform the standard squat due to low hip flexibility.
Instructions
Place a barbell on your upper back with an overhand grip. Squeeze your shoulder blades together and tighten your abdominals to maintain core stability. Stand with your feet shoulder-width apart and place heels on a pair of five-pound weight plates resting on the ground.
Bend your knees and sit into a squat by lowering your hips. At the bottom of the position, your knees should be about 90 degrees with thighs parallel to the floor. Maintain an upright posture. Pause for a second at the bottom and then explode upward to the starting position pushing through your heels
