Heel-Elevated Goblet Squat

Stand with a small wedge or plates under your heels and hold a dumbbell vertically against your chest with both hands, elbows pointing down. The raised heels let your shins travel further forward before your heels would lift, which puts more of the work on your quads and lets you sit into a deeper squat with an upright torso. Squat down by bending your knees and hips together, keeping your chest tall and your elbows brushing the inside of your knees near the bottom. Push through your whole foot to stand, even though your heels are elevated — the wedge changes your ankle angle, not where your weight should sit.