Goblet Squat, heels flat or elevated

Goblet squats are great for training not just the legs and glutes. That's just a given for squat patterns. Goblet squat technique is where there is knee migration over the foot. Knee over the foot is not bad for the knees. It's quite an important technique to move into and regularly. We do many movements in our daily lives that require knee over the foot such as going downstairs. The local stabilizers around the knee must be trained and often. There are different weight placements that can emphasize the amount of strength needed for each phase. Ankle mobility can be the restricting issue as well. It might only be a tightness in the calf that we can resolve through stretching or it's an issue with the foot. Highly likely most knee issues are stemming from weak feet. Both must be addressed.
If you have a ankle restriction, elevating the heels helps with this. If this hurts your knee you will need to either find a trainer that knows what they are doing or head to my website to schedule a zoom or in-person assessment. The technique work needs to be done in real time so you can feel what is happening. www.vitalityforlifebychristi.com