How to do the Squat to Calf Raise
- Squat down, swinging both arms back behind your hips.
- Stand up, driving through your whole foot.
- Rise onto the balls of your feet, arms straight overhead.
- Lower your heels and squat again without jumping.
Full technique — 7 steps
- Stand with feet about shoulder width apart and arms relaxed at your sides.
- Bend your hips and knees together and swing both arms back behind your hips.
- Lower until your hips reach at least knee level or your deepest stable position.
- Drive through your whole foot to stand up, extending knees and hips together.
- As you reach standing, rise onto the balls of your feet and swing both arms straight overhead.
- Keep the balls of your feet on the floor at the top instead of jumping.
- 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
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.
