Kettlebell Calf Front Squat Raise
Strengthen legs & core! This combo move builds calf & quad power while improving balance. Kettlebells add intensity!
The Kettlebell Calf Front Squat Raise is a compound exercise that mainly works the calves / shins and quads, with help from the glutes & hips. You'll need: kettlebells.
Required Equipment
Kettlebell Calf Front Squat Raise Muscles Worked
Primary
Upper Calf (gastrocnemius); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Lower Calf (soleus)
Kettlebell Calf Front Squat Raise Variations and Alternatives
How to do the Kettlebell Calf Front Squat Raise
Begin by standing upright with your feet roughly hip-width apart.
Hold a kettlebell in each hand at shoulder height, with your elbows pointing forward and kettlebells resting against the back of your wrists. Your palms should primarily face each other or slightly upwards.
Keeping your head up and your back straight, perform a calf raise by pushing through the balls of your feet and lifting your heel off the ground, extending your ankles.
Slowly lower your heels back to the floor.
From this position, perform a squat by bending your knees and pushing your hips back as if you were sitting in a chair. Keep your knees in line with your feet.
Lower down until your thighs are parallel to the floor, keeping your weight in your heels and your chest up.
Drive through your heels to return to the starting position, extending your legs and hips.
Repeat the calf raise and then the squat for the desired number of repetitions and sets.
Ensure that you maintain proper form throughout the exercise to maximize effectiveness and reduce the risk of injury. Perform the exercise in a controlled manner, especially when returning to the starting position. Adjust the weight of the kettlebells according to your fitness level.
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Kettlebell Calf Front Squat Raise FAQs
What muscles does the Kettlebell Calf Front Squat Raise work?
The Kettlebell Calf Front Squat Raise mainly works the calves / shins and quads, with help from the glutes & hips. The main muscles are the gastrocnemius and quadriceps femoris.
What equipment do you need for the Kettlebell Calf Front Squat Raise?
Kettlebells.
Is the Kettlebell Calf Front 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 Kettlebell Calf Front Squat Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Calf Front Squat Raise variations and alternatives?
Similar exercises include the Dumbbell Goblet Squat with Calf Raise, Kettlebell Clean-Grip Swing Front Squat, Goblet Squat and Kettlebell Front Rack Squat.
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