Squat to Calf Raise
Learn how to do Squat to Calf Raise with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Squat to Calf Raise is a No equipment exercise that primarily targets the Quadriceps, with secondary activation of the Calves, Glutes, Hamstrings, Deep Core. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Squat to Calf Raise
A squat variation where you perform a standard bodyweight squat and finish the movement by rising onto your toes in a controlled calf raise to activate the calves and improve balance.
💡 Instructions:
• Stand with feet shoulder-width apart, toes slightly pointed out.
• Keep your chest up and engage your core.
• Lower into a squat until your thighs are parallel to the floor.
• Push through your heels to return to standing.
• At the top, rise onto your toes, squeezing your calves.
⚠️ Common mistakes:
• Letting your knees cave inward during the squat.
• Leaning forward excessively.
• Rushing the calf raise instead of controlling it.
• Lifting heels during the squat phase.
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Start Free TrialMuscles Worked by Squat to Calf Raise
Equipment
- No equipment
Calories Burned Doing Squat to Calf Raise
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Squat to Calf Raise
- Type
- No equipment exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Calves, Glutes, Hamstrings, Deep Core
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Squat to Calf Raise
What muscles does Squat to Calf Raise work?
Squat to Calf Raise primarily targets the Quadriceps, with secondary engagement of the Calves, Glutes, Hamstrings, Deep Core.
How do you do Squat to Calf Raise correctly?
A squat variation where you perform a standard bodyweight squat and finish the movement by rising onto your toes in a controlled calf raise to activate...
Is Squat to Calf Raise good for beginners?
Squat to Calf Raise has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Squat to Calf Raise?
Squat to Calf Raise requires: No equipment.
What are the benefits of Squat to Calf Raise?
Squat to Calf Raise strengthens the Quadriceps, engages the Calves and Glutes and Hamstrings and Deep Core.
What exercises are similar to Squat to Calf Raise?
Similar exercises to Squat to Calf Raise include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat.
Is Squat to Calf Raise better than Alternating Single-Arm Dumbbell Thruster?
Both Squat to Calf Raise and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
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