Stiletto Squat

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Place the barbell securely on your upper traps and lift your heels high, balancing on the balls of your feet.
• Maintain a high heel position and keep your torso as upright as possible.
• Squat down by bending your knees forward while keeping your hips tucked under your torso.
• Push through the balls of your feet to stand back up, keeping the heels elevated throughout.

Common mistakes

• Allowing the heels to drop down toward the floor during the bottom of the squat.
• Leaning the torso too far forward, which shifts the emphasis away from the quadriceps.
• Losing balance and ankle stability, causing the knees or ankles to collapse inward.

Frequently asked questions

Why should I do stiletto squats?

Stiletto squats put intense emphasis on the quadriceps, specifically the vastus medialis, by simulating a high heel elevation without requiring a wedge.

How can I improve my balance during this exercise?

Start with a lighter weight or bodyweight, focus on keeping your core braced, and ensure your ankles are strong and stable before increasing the load.

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