- Fitness
Squat to Heel Rise Exercise for Calf and Core
“Tippy-toe sauce!”
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The Squat to Heel Rise is a 60-second exercise that strengthens your calves, glutes, and core while improving balance and stability. Start with feet hip-width apart, lower into a controlled squat, then stand and lift your heels to balance on the balls of your feet before lowering with control.
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This is a great way to work on your calf muscles, glutes, and balance and takes only 60 SECONDS.
The Squat to Heel Rise exercise strengthens the calves, glutes, and core while improving balance and stability. Begin standing with feet hip-width apart. Lower into a controlled squat by bending your knees and pushing your hips back, keeping your chest lifted and core engaged. As you rise back to standing, smoothly lift your heels off the ground, balancing on the balls of your feet. Pause briefly at the top to engage your calves and maintain core tension, then lower your heels with control. This dynamic movement builds lower-body strength, enhances ankle stability, and activates the deep core muscles for better posture and coordination.
Workout & fitness instruction with CEO and founder Ann Barnes.
What is the squat-to-heel-rise exercise?
It’s a compound bodyweight movement that combines a squat with lifting up onto the toes (heel rise) to strengthen your calves, glutes, and core muscles in just 60 seconds.
Which muscles does this exercise target?
The primary muscles worked are the calf muscles (gastrocnemius and soleus), glutes, quads, and core.
Do I need equipment to do a squat-to-heel rise?
No—this exercise uses bodyweight only and requires no special equipment.
Hey Google, what is a squat-to-heel-rise exercise?
This exercise is a dynamic squat variation that also has you rise onto your toes to improve calf strength, core stability, and balance.
How do I do a squat-to-heel rise correctly?
Begin standing with feet hip-width apart, squat down keeping your chest up, then as you rise, stretch up onto your toes before returning your heels to the ground.
- By Ann Barnes
