Dumbbell Squat Hold Calf Raise

Perform a dumbbell squat hold calf raise to build strength and endurance in your calves, quads, and glutes.

IntermediateCalves Hips Thighs Dumbbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Dumbbell Squat Hold Calf Raise

Isolation

Dumbbell Walking Calf Raise

Calves · Dumbbell

Intermediate

Compound

Dumbbell Supported Squat

Thighs · Dumbbell

Intermediate

Isolation

Dumbbell Seated One Leg Calf Raise

Calves · Gastrocnemius · Dumbbell

Intermediate

Isolation

Dumbbell Seated Calf Raise

Calves · Gastrocnemius · Dumbbell

Intermediate

Description

An exercise that combines a squat hold and calf raise, using dumbbells for added resistance.

Save Dumbbell Squat Hold Calf Raise to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Dumbbell Squat Hold Calf Raise

01
Setup
Stand with your feet shoulder-width apart, toes pointed slightly outward, holding a dumbbell in each hand with your arms relaxed at your sides.
02
Setup
Lower into a squat position until your thighs are parallel to the floor, ensuring your chest stays upright and your core is engaged.
03
While maintaining the squat hold, slowly raise your heels off the floor, pushing up onto the balls of your feet as high as possible.
04
Control the movement as you lower your heels back down to the floor, keeping your squat depth consistent throughout.
05
Continue performing the calf raises for the desired duration or repetitions while holding the isometric squat position.

Tips

Maintain a stable squat depth throughout the calf raises to maximize the isometric tension on your quadriceps and glutes.
Focus on a full range of motion for the calf raise, lifting your heels as high as possible and controlling the descent to fully engage the calf muscles.
Keep your core tight and gaze forward to prevent your torso from swaying or losing balance, especially as you fatigue.
If balance is a challenge, perform the exercise near a wall or sturdy object to lightly hold onto for support.

Common mistakes

Not holding a consistent squat depth reduces the isometric challenge; actively focus on keeping your thighs parallel to the floor throughout the entire set.
Rushing the calf raises diminishes muscle engagement; perform the calf raises with a controlled, deliberate tempo, emphasizing the eccentric (lowering) phase.
Allowing the knees to cave inward during the squat hold can strain the knee joints; actively press your knees slightly outward, aligning them over your mid-foot.

In the Ellim app, Dumbbell Squat Hold Calf Raise unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train dumbbell squat hold calf raise?

Get Ellim — Free

Questions

Is Dumbbell Squat Hold Calf Raise good for beginners?

Dumbbell Squat Hold Calf Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Squat Hold Calf Raise?

You need Dumbbell to perform Dumbbell Squat Hold Calf Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Squat Hold Calf Raise?

Maintain a stable squat depth throughout the calf raises to maximize the isometric tension on your quadriceps and glutes. Focus on a full range of motion for the calf raise, lifting your heels as high as possible and controlling the descent to fully engage the calf muscles. Keep your core tight and gaze forward to prevent your torso from swaying or losing balance, especially as you fatigue. If balance is a challenge, perform the exercise near a wall or sturdy object to lightly hold onto for support.

What are common mistakes when doing Dumbbell Squat Hold Calf Raise?

Not holding a consistent squat depth reduces the isometric challenge; actively focus on keeping your thighs parallel to the floor throughout the entire set. Rushing the calf raises diminishes muscle engagement; perform the calf raises with a controlled, deliberate tempo, emphasizing the eccentric (lowering) phase. Allowing the knees to cave inward during the squat hold can strain the knee joints; actively press your knees slightly outward, aligning them over your mid-foot.