Exercise guide
Dumbbell Squat Hold Calf Raise
- Intermediate
- Compound
- Timed hold
- Lower legs
- Upper legs
This hybrid exercise combines an isometric squat hold with dynamic calf raises to build lower body endurance while isolating the gastrocnemius and soleus. It maximizes time-under-tension for the quads and glutes while simultaneously taxing the calves.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Hold a single dumbbell in a goblet position against your chest or two dumbbells at your sides.
- Stand with your feet shoulder-width apart and toes pointed slightly outward.
- Lower your hips until your thighs are parallel to the floor, keeping your weight centered.
How to do it
- While holding the bottom of the squat, exhale and push through the balls of your feet to lift your heels as high as possible.
- Squeeze your calves at the peak of the movement for one second.
- Inhale as you slowly lower your heels back to the floor with a controlled 2-second tempo.
- Keep your hips at a constant height throughout the entire set; do not rise out of the squat.
Form checklist
- Keep your chest upright and your spine neutral.
- Ensure your knees stay tracked over your toes and do not cave inward.
- Maintain a consistent squat depth without bouncing your hips.
- Drive through the big toe to ensure full calf contraction.
Pro tips
- Focus on the mind-muscle connection by imagining you are pushing the floor away with your toes.
- Brace your core hard to prevent the weight of the dumbbell from pulling your torso forward as you rise onto your toes.
Make it harder
- Increase the squat depth to just below parallel to increase the isometric demand on the glutes.
- Perform the calf raises with a 3-second pause at the top to eliminate momentum.
Frequently asked
- What muscles does the dumbbell squat hold calf raise work?
- The dumbbell squat hold calf raise primarily targets the calves, glutes, and quadriceps, and also works the adductors and hamstrings as secondary muscles.
- What equipment do you need for the dumbbell squat hold calf raise?
- The dumbbell squat hold calf raise uses dumbbell.
- Is the dumbbell squat hold calf raise good for beginners?
- The dumbbell squat hold calf raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- Alternate Foot HopscotchIntermediate · calves, glutes, and quadriceps