Sumo Squat to Calf Raise

Today's exercise is the Sumo Squat to Calf Raise , an effective combination that strengthens the entire lower body, including the glutes , thighs and calves . This movement helps improve balance and stability while building strength.

Correct Technique for Sumo Squat to Calf Raise

1. Start with your feet wider than hip-width apart, with your toes pointed slightly outwards.
2. Lower yourself into a deep sumo squat until your thighs are parallel to the floor.
3. Push through your heels to rise to a standing position.
4. Lift your heels off the ground for a calf raise , and slowly lower them back.
Repeat the movement.

Common Errors

• Improper weight distribution: Be sure to press through the heels in the squat to engage the correct muscles.
• Unstable calf raise: Make sure the movement is controlled so you don't lose your balance.
• Bad posture: Keep your chest up and your back straight throughout the exercise.

Modifications and Variants

For beginners, you can use a support such as a chair to keep your balance during the calf raise. For an added challenge, try holding a dumbbell in the goblet position to add resistance.

Repetitions and Sets

Perform 3 sets of 12-15 repetitions. Beginners can start with 2 sets, then increase as strength improves.

Breathing technique

Inhale as you lower into the squat, and exhale as you push up. Breathe controlled during the calf raise.

Videos showing the Sumo Squat to Calf Raise

Here is a video showing the exercise from different perspectives: