Dumbbell Squat Hold Calf Raise
Description
The dumbbell squat hold calf raise combines an isometric squat with calf raises performed in the squat position. Holding a dumbbell at chest level in a deep squat, you raise and lower onto your toes. The squat hold loads the quads while the calf raises build the lower legs in one efficient combo.
Muscle Group
Equipment Required
Dumbbell Squat Hold Calf Raise Instructions
- Stand with feet shoulder-width apart, holding a dumbbell vertically at your chest with both hands.
- Squat down until your thighs are parallel to the floor.
- Hold the parallel squat position throughout the set.
- Raise both heels off the floor, lifting onto the balls of your feet.
- Squeeze your calves hard at the top of the raise.
- Lower your heels back down with control.
- Continue raising and lowering your heels while holding the squat.
- Maintain an upright torso and tight core throughout.
Dumbbell Squat Hold Calf Raise Form & Visual
Dumbbell Squat Hold Calf Raise Benefits
- Trains calves and quads simultaneously
- Builds isometric quad and glute endurance
- Forces calves to work under deep squat fatigue
- Time-efficient lower body combo
- No special equipment beyond a dumbbell
- Improves balance and proprioception
Dumbbell Squat Hold Calf Raise Muscles Worked
- Gastrocnemius
- Soleus
- Quadriceps
- Gluteus maximus
- Adductors
Dumbbell Squat Hold Calf Raise Variations & Alternatives
- Goblet Squat
- Dumbbell Calf Raise
- Squat Hold
- Standing Calf Raise
