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Calves · Intermediate

Squat Hold Calf Raise

Repeated bodyweight calf raises performed while maintaining a fixed squat position.

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Exercise overview

Training details

CalvesQuadricepsGlutes

Equipment

Bodyweight

Sets × reps

3 × 20

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lower into a stable quarter-to-parallel bodyweight squat with the feet about hip-width apart.
  2. 02Keep the knees bent at the same angle, the torso controlled, and the squat depth fixed.
  3. 03Without standing up, press through the balls of both feet and raise the heels as high as control allows.
  4. 04Pause briefly, then lower both heels slowly while maintaining the same squat position.
  5. 05Repeat the calf raises without bouncing the hips, 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.

Harder progressionDumbbell Squat 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 RaiseComparable substituteSingle-Leg Calf RaiseComparable substituteSeated Dumbbell Calf Raise

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