Rock Squat with Calf Raise
The Rock Squat with Calf Raise is a compound exercise that mainly works the glutes & hips, quads and calves / shins. No equipment needed: it uses just your bodyweight.
Rock Squat with Calf Raise Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris); Upper Calf (gastrocnemius)
Secondary
Lower Calf (soleus)
How to do the Rock Squat with Calf Raise
Starting Position
Stand with your feet hip-width apart and your core engaged.
Keep your chest tall and shoulders back.
Squat Movement
Initiate the movement by pushing your hips back as if sitting down into an invisible chair.
Lower yourself until your thighs are parallel to the floor or lower, keeping your weight in your heels and your knees tracking over your toes.
Calf Raise
Once at the bottom of your squat, maintain the squat position.
Simultaneously press through the balls of both feet to lift your heels off the ground as high as possible, engaging your calves.
Lower your heels back to the floor while continuing to hold the bottom of your squat.
Completion
Drive through your heels to return to the starting standing position.
Rock Squat with Calf Raise FAQs
What muscles does the Rock Squat with Calf Raise work?
The Rock Squat with Calf Raise mainly works the glutes & hips, quads and calves / shins. The main muscles are the gluteus maximus, quadriceps femoris and gastrocnemius.
What equipment do you need for the Rock Squat with Calf Raise?
None. The Rock Squat with Calf Raise is a bodyweight exercise, so you can do it anywhere.
Is the Rock Squat with Calf 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 Rock Squat with Calf Raise go on?
It belongs on leg day in a push/pull/legs routine.
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