Legs
Sumo Squat to Calf Raise
A sumo squat that finishes up on your toes. You get the wide stance squat for your legs and glutes, then a calf raise at the top of every rep.
- Works
- Quads, glutes, inner thighs, calves
- Equipment
- One dumbbell
- Load
- Heavy
How to do it
- 1Stand with your feet wide and toes turned out, holding one dumbbell by the top end with both hands, arms straight, so it hangs between your legs.
- 2Sit straight down into a sumo squat, chest tall and knees out over your toes.
- 3Drive back up until you're standing tall.
- 4Rise onto the balls of your feet, pause, then lower your heels before the next squat.
Cues
- Finish the squat before you rise. Don't do both at once.
- Heels all the way up, then all the way down.
- Squeeze your glutes as you rise so you stay steady.
Common mistakes
- Rushing the calf raise. Pause at the top for a second so your calves actually do the work.
- Coming onto your toes in the squat. Keep your heels down until you're fully standing.
- Tipping forward on your toes. Brace your core and rise straight up. Go lighter if you wobble.
Easier
Go lighter, or keep the calf raise small and skip the pause.
Harder
Hold the top of the calf raise for 2 seconds, or take 3 seconds on the way down in the squat.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Do sumo squats work your calves?
Not much on their own. Your calves help you balance, but your quads, glutes and inner thighs do the lifting. Adding a calf raise at the top, like this move does, trains them in the same rep.
