Exercise guide
Squat And Tip Toes
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
This compound movement combines a standard squat with a calf raise to target the entire lower body while improving ankle stability and balance. It effectively integrates the posterior chain and quadriceps with the gastrocnemius for a comprehensive leg workout.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and toes pointed slightly outward.
- Engage your core and keep your chest upright with your shoulders pulled back.
- Position your arms straight out in front of you or at your chest for balance.
How to do it
- Inhale as you lower your hips back and down, keeping your weight in your heels until your thighs are parallel to the floor.
- Exhale and drive through your heels to return to a standing position.
- Once fully upright, immediately transition your weight to the balls of your feet and lift your heels as high as possible.
- Pause for a second at the top of the calf raise, then lower your heels back to the floor with control.
Form checklist
- Keep your knees tracking in line with your toes, preventing them from caving inward.
- Maintain a neutral spine and avoid rounding your lower back at the bottom of the squat.
- Ensure the transition from the squat to the toe raise is one fluid, controlled motion.
- Keep your core tight throughout to maintain balance during the calf raise phase.
Pro tips
- Focus on squeezing your glutes at the top of the squat just before you rise onto your toes to maximize hip stability.
- To improve mind-muscle connection, imagine pushing the floor away from you as you rise into the calf raise.
Make it harder
- Perform the calf raise while holding the bottom of the squat position to increase time under tension.
- Slow down the tempo to a 3-second descent on the squat and a 2-second hold at the top of the toe raise.
Frequently asked
- What muscles does the squat and tip toes work?
- The squat and tip toes primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the squat and tip toes?
- The squat and tip toes requires no equipment — just your body weight.
- Is the squat and tip toes good for beginners?
- Yes. The squat and tip toes is a beginner-friendly movement and a strong foundation to build on.
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