How to Perform a Squat with Calf Raises

Background: If you had to choose one exercise to work almost every muscle in your lower body, this would be the choice. Not only do squats work the muscles in your upper thighs, but also adding the calf raise to this exercise will make sure that your calves get some attention also. If you want to get fancy with this exercise, you can try jumping after you do your calf raise. I do these all of the time… Love em’.

Muscles Worked: Quadriceps, glutes, hamstrings, calves.

Starting Position: Stand with your feet shoulder width apart. Make lose fists with both hand and bend your elbows.

Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90-degrees. Do not go any lower.

Stand back up into the starting position. Stand on your toes as you move past the starting position and hold for one second.

Return to the starting position.


1.     The Squat with Calf Raise is a great warm-up exercise.

2.     Improve your balance and try to stand on your toes for 2 to 3 seconds as you advance.

3.     Hold dumbbells in each hand to increase the difficulty.