About this exercise
The squat on tiptoes is a bodyweight squat variation performed with the heels raised off the ground, which shifts emphasis to the quadriceps and challenges calf strength and ankle stability throughout the movement.
Tip-Toe Squat
Step by step instructions, muscle activation and variants for the Tip-Toe Squat.
EasyGlutesQuadriceps
How to Perform
- Stand with feet shoulder-width apart and rise up onto your tiptoes
- Keep your heels raised and chest upright throughout the entire set
- Hinge at the hips and bend your knees, lowering into a squat position
- Descend until your thighs are parallel to the floor or as low as balance allows
- Pause briefly at the bottom, then press through the balls of your feet to stand back up
- Maintain balance by keeping your core engaged and arms out in front if needed
- Reset your tiptoe position if needed and repeat for the desired reps
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCalvesInner thighs
Common Mistakes
Common mistakes content is coming soon.
About the Tip-Toe Squat
The Tip-Toe 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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