Squat Hold Calf Raise Exercise Guide
Exercise Profile
- Target
- Gastrocnemius
- Equipment
- Body weight
- Body Part
- Calves
- Primary Muscle
- Gastrocnemius
- Secondary Muscles
- Soleus, Quadriceps, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Calf Raise Squat Hold, Calf Press Squat
How to: Squat Hold Calf Raise
- Start by standing with your feet shoulder-width apart.
- Lower into a squat position while keeping your chest lifted and back straight.
- Once in the squat, raise your heels off the ground to engage the calves.
- Hold this position for a set amount of time, focusing on stability and balance.
- Lower your heels back down to the ground and return to standing.
Common Mistakes
- Allowing the knees to cave inward during the squat.
- Leaning forward excessively rather than keeping your torso upright.
- Rushing the movements instead of maintaining control.
Modifications
- Perform the exercise without holding the squat for beginners.
- Use a wall or chair for support if balance is an issue.
Tips
- Keep your knees aligned with your toes during the squat.
- As you raise your heels, focus on squeezing your calves for maximum contraction.
- Maintain a straight back and engaged core throughout the hold.
Squat Hold Calf Raise Alternatives
Tags
calves
strength
squat
bodyweight
lower body
fitness