About this exercise
Calf raises in a squat position challenge the calves while your quadriceps work to hold a deep squat. Lifting your heels under this constant knee flexion builds calf strength and improves lower-leg stability and balance.
Calf Raise In Squat
Step by step instructions, muscle activation and variants for the Calf Raise In Squat.
MediumCalves
How to Perform
- Lower into a deep squat with your feet about shoulder-width apart and your weight balanced
- Keep your torso upright and maintain the squat position throughout
- Raise both heels off the floor by pushing through the balls of your feet
- Pause briefly at the top while squeezing your calves
- Lower your heels back to the floor under control
- Repeat for the desired number of repetitions while staying in the squat
Muscle Activation
Primary
Calves
Secondary
Quadriceps
Common Mistakes
Common mistakes content is coming soon.
About the Calf Raise In Squat
The Calf Raise In Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
Alternate Ankle Tap Under (Sit against Wall)
Bodyweight · Easy
HamstringsCalvesCore
Alternate Foot Hopscotch
Bodyweight · Medium
QuadricepsCalvesGlutesCore
Alternate Heel Tap Sit Against Wall
Bodyweight · Easy
CalvesShinQuadriceps