Squat Tip Toe

Muscles worked

Setup

1. Stand with feet shoulder-width apart, toes slightly pointed outward.
2. Engage your core and maintain a neutral spine with your chest upright.
3. Position your arms straight out in front of you or behind your head for balance.

How to do it

1. Inhale as you lower your hips back and down until your thighs are at least parallel to the floor.
2. Exhale and drive through your mid-foot to return to a standing position.
3. As you reach the top of the squat, immediately transition into a calf raise by pushing through the balls of your feet.
4. Pause for a second at the peak of the calf raise before lowering your heels back to the start.

Form checklist

• Keep your knees tracking over your toes, avoiding any inward collapse.
• Maintain a proud chest and avoid rounding your lower back.
• Control the descent of the calf raise to ensure stability.
• Keep your core braced throughout the entire movement to prevent swaying.

Pro tips

• Focus on a fluid transition between the squat and the calf raise to utilize momentum efficiently while maintaining total control.
• Squeeze your glutes and calves hard at the top of the movement to maximize muscle fiber recruitment and mind-muscle connection.

Make it harder

• Perform the calf raise while holding the bottom of the squat position to significantly increase time under tension for the quads.
• Add a small, controlled hop at the top of the calf raise to turn the movement into a plyometric power exercise.

Frequently asked

What muscles does the squat tip toe work?

The squat tip toe primarily targets the calves, glutes, and quadriceps, and also works the obliques as secondary muscles.

What equipment do you need for the squat tip toe?

The squat tip toe requires no equipment — just your body weight.

Is the squat tip toe good for beginners?

The squat tip toe is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Foot HopscotchIntermediate · calves, glutes, and quadriceps