Bodyweight Calf Raise And Front Squat

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and toes pointed slightly outward.
2. Engage your core and hold your hands together in front of your chest in a 'goblet' or 'front' position to maintain an upright torso.
3. Distribute your weight evenly across your feet, keeping your gaze forward.

How to do it

1. Inhale as you lower your hips back and down, keeping your chest up until your thighs are at least parallel to the floor.
2. Exhale and drive through your heels to return to a full standing position.
3. Once upright, immediately transition into a calf raise by pushing through the balls of your feet to lift your heels as high as possible.
4. Lower your heels back to the floor with control and immediately begin the next squat repetition.

Form checklist

• Keep your heels glued to the floor during the entire squatting phase.
• Maintain a neutral spine and avoid letting your chest collapse forward.
• Ensure your knees track in line with your toes, not caving inward.
• Pause for a half-second at the peak of the calf raise to maximize contraction.

Pro tips

• To maximize muscle fiber recruitment, focus on a slow 3-second descent during the squat and an explosive drive into the calf raise.
• Keep your weight centered over the big toe during the calf raise to prevent your ankles from rolling outward.

Make it harder

• Perform the calf raise while holding the bottom of the squat position to increase time under tension for the quads.
• Add a 3-second pause at the bottom of the squat and a 3-second pause at the top of the calf raise.

Frequently asked

What muscles does the bodyweight calf raise and front squat work?

The bodyweight calf raise and front squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bodyweight calf raise and front squat?

The bodyweight calf raise and front squat requires no equipment — just your body weight.

Is the bodyweight calf raise and front squat good for beginners?

Yes. The bodyweight calf raise and front squat is a beginner-friendly movement and a strong foundation to build on.

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