Iso Squat Calf Raise
Combines an isometric squat hold with calf raises for greater lower-body demand and time under tension.
LegsIntermediateStrengthRaise
At a glance
| Muscles worked | Primary: calves. Secondary: quads, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~26 kcal |
| Equipment | None needed |
How to do it
- Descend into a squat and hold the position.
- While holding the squat, raise the heels as high as possible.
- Lower the heels with control without leaving the squat.
- Keep the core braced and chest up.
- Repeat for desired reps.
Coaching tips
Benefits
Combines an isometric squat hold with calf raises for greater lower-body demand and time under tension.
Common mistakes
Avoid letting the knees cave or rising out of the squat.
Make it harder
Increase squat depth or add weight.
Make it easier
Perform regular standing calf raises.
Breathing
Exhale as you raise the heels, inhale as you lower.
Build a workout with this exercise
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Beginner · 3 sets × 15-20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.