Mini squat heel raised (Isometric)

Mini squat heel raised (Isometric)

What you should feel?? When performed correctly, you will feel the muscles in your leg working, more specifically the distal part of the quads just above the knee.


  • With your heel up on a small riser
  • Stand on one leg with the other close to the ground for balance and hold a mini squat
  • Holding at the same knee angle, make sure you have even pressure through the foot
  • Keep holding whilst maintaining a solid body position
  • Hold for an allocated time and knee angle

Main muscles targeted:

  • Quads
  • Hamstrings
  • Glutes

Main benefits:

A mini squat with heels raised will place more pressure on the quads and the tendon of the knees. This is used predominantly for tendon rehab purposes among other things.