How to do the Squat Hold with Calf Raises
Primary: Quads.
The Squat Hold with Calf Raises is a compound exercise that targets multiple muscle groups including the quads, calves, glutes, hamstrings, and abs. This exercise involves holding a squat position and performing calf raises, which builds both strength and endurance. It primarily focuses on the lower body and core, providing a static hold that challenges your stability and muscle control. This exercise is suitable for intermediate fitness levels but can be modified to suit different abilities.
Step by step
- 1
Start in a squat position with feet shoulder-width apart and knees bent at a 90-degree angle.
- 2
Hold the squat position while keeping your back straight and chest up.
- 3
Raise your heels off the ground to perform a calf raise, hold for a moment, then slowly lower your heels back down.
- 4
Repeat the calf raises while maintaining the squat hold.
Coaching cues
- Keep your core tight and engaged throughout the exercise.
- Avoid letting your knees collapse inward; keep them aligned with your toes.
- Maintain a steady and controlled pace for both the squat hold and calf raises to maximize effectiveness.
Sets, reps and where it fits
Muscle
3–4 × 30–60 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 30–60 sec
rest 45–60 s
Squat Hold with Calf Raises alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Squat Hold with Calf Raises work?
Primary: Quads.
How many sets and reps of Squat Hold with Calf Raises should I do?
Hold or work for 30–60 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Squat Hold with Calf Raises?
Same movement pattern, different equipment: Bodyweight Squat, Chair Squat, Wall Sit, Jump Squat, Pistol Squat, Duck Walks.
Is the Squat Hold with Calf Raises good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.