Squat Hold Calf Raise
Description
The squat hold calf raise combines a bodyweight isometric squat with calf raises. Holding a parallel squat position throughout, 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 with no equipment required.
Muscle Group
Equipment Required
Squat Hold Calf Raise Instructions
- Stand with feet shoulder-width apart.
- Hold your arms out for balance or place hands on hips.
- 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.
Squat Hold Calf Raise Form & Visual
Squat Hold Calf Raise Benefits
- Trains calves and quads simultaneously
- Builds isometric quad endurance
- Forces calves to work under squat fatigue
- No equipment required
- Develops balance and proprioception
- Useful as a warm-up or finisher
Squat Hold Calf Raise Muscles Worked
- Gastrocnemius
- Soleus
- Quadriceps
- Gluteus maximus
Squat Hold Calf Raise Variations & Alternatives
- Standing Calf Raise
- Wall Sit
- Bodyweight Squat
- Dumbbell Squat Hold Calf Raise
