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
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.
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