Kettlebell Calf Raise and Front Squat
Description
The kettlebell calf raise and front squat combines two movements into one combo. After completing a goblet front squat, you finish each rep with a calf raise at the top. The combo trains the quads, glutes, and calves in one efficient movement pattern.
Muscle Group
Equipment Required
Kettlebell Calf Raise and Front Squat Instructions
- Hold a kettlebell at your chest by the horns with both hands.
- Stand with feet shoulder-width apart.
- Brace your core and pull your elbows down to keep the kettlebell tight.
- Squat down by sitting back and bending the knees deeply.
- Continue down until your thighs are parallel to the floor.
- Drive up through your heels to stand back to the starting position.
- At the top, raise up onto the balls of your feet by extending the ankles.
- Squeeze your calves, then lower your heels back down to start the next rep.
Kettlebell Calf Raise and Front Squat Form & Visual
Kettlebell Calf Raise and Front Squat Benefits
- Trains quads, glutes, and calves in one combo
- Time-efficient compound movement
- Strong functional movement pattern
- Builds total leg strength
- Useful for full body conditioning
- Develops balance and control
Kettlebell Calf Raise and Front Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Calves
- Adductors
- Core
Kettlebell Calf Raise and Front Squat Variations & Alternatives
- Goblet Squat
- Goblet Squat With Calf Raise
- Front Squat
- Standing Calf Raise
