Squat Calf Raise
Calf raises are an effective exercise for strengthening the calf muscles. In squat-position calf raises, you lift your heels in a controlled way from a deep squat, keeping your toes firmly on the ground. This variation focuses on building calf strength. However, recent studies show that the classic standing calf raise is even more effective for muscle growth in the calves.
Standing calf raises primarily target the gastrocnemius muscle, intensively building functional strength and overall calf growth. In contrast, seated calf raises isolate the soleus muscle and allow for lifting heavier weights, which specifically promotes growth in the soleus. This targeted approach is beneficial for well-rounded calf muscle development.
Necessary equipment
Squat Calf Raise - the correct execution
- Start in the deep squat position
- Hold on to a post with your hands
- Lift the heels as high as possible
- Then go back into the squat position in a controlled manner
The exercise Squat Calf Raise is intended to be used as a hypertrophy exercise.
Which muscles are trained by Squat Calf Raise?
Primary trained muscles for Squat Calf Raise
Calves - The triceps surae, consisting of the soleus and gastrocnemius muscles, is located on the back of your lower legs. It allows you to stand on your tiptoes and jump powerfully.
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Similar exercises to Squat Calf Raise
Calf Raises
Standing calf raises are a fundamental exercise for strengthening the calf muscles. This exercise can be performed using just your body weight or additional weights, making it suitable for beginners and advanced individuals.
Single Leg Calf Raises
In the single-leg calf raise, you stand on one leg and slowly push your heel upward. This exercise trains your calves and strengthens the stabilizing muscles in the ankle and lower leg. It can be performed on a flat surface or an elevated step to increase the range of motion.
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