Master the Stiletto Squat to Keep Your Quads on Point

On leg day, lifters might load a barbell and squat without considering which muscles bear the load throughout the range of motion. If your goal is to supercharge quad growth, powerlifting and strongman coach Sebastian Oreb explained how to perform the stiletto squat.

Why Stiletto Squat? 

Unlike a low bar squat that shifts most of the work to the hips, the stiletto squat is a heel-elevated variation that biases the quads by achieving depth such that the hamstrings press against the calves at the bottom of each rep. Studies on hypertrophy support the idea that increased knee flexion during squats can induce a greater quad stimulus. (1)(2) 

https://www.youtube.com/watch?v=PHWbxTUX0Bo

Common Mistakes

The most common mistake lifters make with the stiletto squat is leaning forward out of the hole, turning the movement into a hip-dominant squat. Strong, upright posture is key in executing safe and effective reps. (3) 

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Oreb tore his quad in early June 2025 and programmed stiletto squats weekly to advance his rehabilitation.

For me, 160 on the stiletto squat directly targets the muscle I injured. Hitting three reps with no pain is a great indicator.

—Sebastian Oreb

The stilleto squat allows for steady progress. Oreb noted, “Next week, I’ll go to 170 for triples, then 180 for triples the week after. By that time, I’d safely say my quadriceps are rehabbed.”

More Training Content

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• Your Upper Chest Isn’t Growing Because You’re Pressing at the Wrong Angle
• New Study for Bigger Biceps Says to Curl How You Want

References

1. Escamilla RF. Knee biomechanics of the dynamic squat exercise. Med Sci Sports Exerc. 2001;33(1):127-141. doi:10.1097/00005768-200101000-00020 https://pubmed.ncbi.nlm.nih.gov/11194098/
2. Lorenzetti S, Gülay T, Stoop M, et al. Comparison of the angles and corresponding moments in the knee and hip during restricted and unrestricted squats. J Strength Cond Res. 2012;26(10):2829-2836. doi:10.1519/JSC.0b013e318267918b https://pubmed.ncbi.nlm.nih.gov/22801421/
3. Hlavenka TM, Christner VFK, Gregory DE. Neck posture during lifting and its effect on trunk muscle activation and lumbar spine posture. Appl Ergon. 2017;62:28-33. doi:10.1016/j.apergo.2017.02.006 https://pubmed.ncbi.nlm.nih.gov/28411737/

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