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Exercise 188

Plié Squat with Calf Raise

Squat variation to work the core, quadriceps, glutes, and adductors with attention to alignment and movement control.

CoreLegsGlutes
Athletic Station visual preview for Plié Squat with Calf Raise
Visual preview • Athletic Station

How to perform it

  1. Stand with your feet wide apart and your toes turned outward.
  2. Keep your hands on your waist, chest open, spine aligned, and abs engaged throughout the set.
  3. Begin by bending your knees and lowering into a plié squat with control.
  4. Keep your knees pointing in the same direction as your feet throughout the movement.
  5. Lower to a comfortable range of motion without losing posture or pushing your torso excessively forward.
  6. As you rise, press through your feet and finish by lifting your heels, coming onto the balls of your feet.
  7. Lower your heels back to the floor with control and begin the next repetition.
  8. Exhale as you rise and lift your heels, and inhale as you lower.

What you should feel

Work in the quadriceps, glutes, adductors, and calves, with core participation for stabilization. The effort should remain controlled in the legs and through balance, without pain in the knees, ankles, or lower back.

Groups mentioned in the description

CoreLegsGlutes

Exercise questions

How do you perform Plié Squat with Calf Raise?

Stand with your feet wide apart and your toes turned outward. Keep your hands on your waist, chest open, spine aligned, and abs engaged throughout the set. Begin by bending your knees and lowering into a plié squat with control. Keep your knees pointing in the same direction as your feet throughout the movement. Lower to a comfortable range of motion without losing posture or pushing your torso excessively forward. As you rise, press through your feet and finish by lifting your heels, coming onto the balls of your feet. Lower your heels back to the floor with control and begin the next repetition. Exhale as you rise and lift your heels, and inhale as you lower.

What does Plié Squat with Calf Raise work?

Squat variation to work the core, quadriceps, glutes, and adductors with attention to alignment and movement control.

What should you feel during Plié Squat with Calf Raise?

Work in the quadriceps, glutes, adductors, and calves, with core participation for stabilization. The effort should remain controlled in the legs and through balance, without pain in the knees, ankles, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.