Dumbbell Squat Hold Calf Raise

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Exercise overview

Training details

Calves Quadriceps Glutes

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

01Hold one dumbbell vertically at your chest and lower into a stable quarter-to-parallel squat.
02Keep the knees bent at the same angle, the torso upright, and the feet about hip-width apart.
03Without standing up, press through the balls of both feet and raise the heels as high as control allows.
04Pause briefly while the squat depth stays fixed, then lower both heels slowly to the floor.
05Repeat the calf raises without bouncing the hips or changing the squat position, then stand safely after the set.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionSquat Hold Calf Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight Calf Raise

Comparable substituteSingle-Leg Calf Raise

Comparable substituteSeated Dumbbell Calf Raise

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