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Exercise 199

Squat with Calf Raise

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

CoreLegsGlutesCalves
Athletic Station visual preview for Squat with Calf Raise
Visual preview • Athletic Station

How to perform it

  1. Stand with your feet shoulder-width apart and your abs engaged.
  2. Keep your chest open, spine aligned, and hands in front of your body to help with balance.
  3. Begin by bending your hips and knees and lowering into a squat with control.
  4. Keep your knees aligned with the direction of your feet throughout the descent.
  5. Press through your feet to return to standing.
  6. At the top, lift your heels off the floor and come onto the balls of your feet to activate the calves.
  7. Lower your heels with control and begin the next repetition without losing posture.
  8. Exhale as you rise and lift your heels, and inhale as you lower.

What you should feel

Work in the quadriceps, glutes, 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

CoreLegsGlutesCalves

Exercise questions

How do you perform Squat with Calf Raise?

Stand with your feet shoulder-width apart and your abs engaged. Keep your chest open, spine aligned, and hands in front of your body to help with balance. Begin by bending your hips and knees and lowering into a squat with control. Keep your knees aligned with the direction of your feet throughout the descent. Press through your feet to return to standing. At the top, lift your heels off the floor and come onto the balls of your feet to activate the calves. Lower your heels with control and begin the next repetition without losing posture. Exhale as you rise and lift your heels, and inhale as you lower.

What does Squat with Calf Raise work?

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

What should you feel during Squat with Calf Raise?

Work in the quadriceps, glutes, 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.