Dumbbell Calf Hold Squat Raise
Strengthen legs & calves! Squat low, hold, then rise on your toes. Feel the burn in this effective lower body combo!
The Dumbbell Calf Hold Squat Raise is a compound exercise that mainly works the glutes & hips and quads, with help from the calves / shins. You'll need: dumbbells.
Required Equipment
Dumbbell Calf Hold Squat Raise Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Dumbbell Calf Hold Squat Raise Variations and Alternatives
How to do the Dumbbell Calf Hold Squat Raise
Dumbbell Squat Hold Calf Raise Instructions
Starting Position:
If using dumbbells: Stand with your feet shoulder-width apart while holding a dumbbell in each hand down at your sides.
If not using weights, keep your hands in front of your chest or clasped together.
Feet Positioning:
Your feet should be flat on the floor, toes pointing slightly outward.
Movement Instructions:
1. Squatting Down:
Initiate the squat by bending at your hips and knees.
Lower your body as if you are sitting back into a chair. Keep your chest lifted and your back straight.
Go down until your thighs are parallel to the ground or as low as you can comfortably go.
Hold Position:
Once in the squat position, hold this position for a count of 3-5 seconds. Make sure to engage your core and keep your chest up.
Calf Raise:
While in the squat position, press through the balls of your feet to lift your heels off the ground, rising into a calf raise.
Hold this position for a brief moment to activate your calf muscles.
Returning to Start:
Slowly lower your heels back to the floor while keeping your squat stance.
After performing the calf raise, push through your heels to stand up straight, returning to the starting position.
Repetitions:
Aim for 10-15 repetitions, maintaining controlled movement throughout.
Tips for Beginners:
Keep your weight balanced over your heels to prevent straining your knees.
Ensure that your knees do not extend beyond your toes during the squat.
If using dumbbells, start with light weights and focus on form before increasing weight.
Dumbbell Calf Hold Squat Raise FAQs
What muscles does the Dumbbell Calf Hold Squat Raise work?
The Dumbbell Calf Hold Squat Raise mainly works the glutes & hips and quads, with help from the calves / shins. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Dumbbell Calf Hold Squat Raise?
Dumbbells.
Is the Dumbbell Calf Hold Squat Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Calf Hold Squat Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Calf Hold Squat Raise variations and alternatives?
Similar exercises include the Dumbbell Romanian Deadlift to Squat, Dumbbell Goblet Squat with Calf Raise, Dumbbell Seated Calf Raise and Dumbbell Seated Single-Leg Hammer-Grip Calf Raise.
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