# Squat to Calf Raise

A bodyweight squat that finishes with a rise onto the balls of the feet and both arms reaching overhead. Trains the quads and glutes, with the calves finishing each rep; the feet never leave the floor.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/body-throw/video/male.mp4
- HTML: https://seto.fit/exercises/squat-to-calf-raise/

## Muscles worked

- Quads: 8/10
- Glutes: 7/10
- Calves: 6/10
- Hamstrings: 4/10
- Hip adductors: 3/10

## How to do the Squat to Calf Raise

1. Squat down, swinging both arms back behind your hips.
2. Stand up, driving through your whole foot.
3. Rise onto the balls of your feet, arms straight overhead.
4. Lower your heels and squat again without jumping.

### Full technique — 7 steps

1. Stand with feet about shoulder width apart and arms relaxed at your sides.
2. Bend your hips and knees together and swing both arms back behind your hips.
3. Lower until your hips reach at least knee level or your deepest stable position.
4. Drive through your whole foot to stand up, extending knees and hips together.
5. As you reach standing, rise onto the balls of your feet and swing both arms straight overhead.
6. Keep the balls of your feet on the floor at the top instead of jumping.
7. Lower your heels and return to the squat for the next rep.

## Common mistakes

- Cutting the squat high
- Knees collapsing inward
- Jumping off the floor at the top
- Skipping the heel raise at the top
- Heels lifting at the bottom

## Form cues

- Swing arms back, then up
- Knees point where feet point
- Drive through whole foot
- Rise as high as possible
- Feet stay on floor

## How much to do

- **Strength**: 3–4 sets of 12–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth**: 3–4 sets of 15–20 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 20–30 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Squat to Calf Raise work?

Primary: Quads 8/10, Glutes 7/10. Also works: Calves 6/10, Hamstrings 4/10, Hip adductors 3/10.

### When should I do the Squat to Calf Raise in a workout?

Warm-up. Done at the start to get the body ready. ≈ 6 min with rest.

### How many sets and reps of the Squat to Calf Raise?

Strength: 3–4 sets of 12–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 15–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/