Strength

Dumbbell Plie Squat To Calf Raise

The Dumbbell Plie Squat to Calf Raise is an exercise targeting the thighs, calves, and glutes. Involves deep squat followed by a rise, enhancing leg, core strength, stability, balance, and coordination. Great for boosting lower body robustness.
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Dumbbell Plie Squat To Calf Raise instructions
Step-by-step instructions
1
Stand upright, holding one dumbbell with both hands in front of your body.
2
Step both feet out wide with your toes turned out at a 45-degree angle.
3
Bend your knees and lower your body down into a squat position keeping your chest lifted, making sure your knees are above your toes.
4
Push into your heels to stand back up straight, lifting up onto your tiptoes to engage your calves.
5
Lower back down into the squat, then repeat the squat and calf raise for the programmed number of reps.
Stand upright, holding one dumbbell with both hands in front of your body.
Step both feet out wide with your toes turned out at a 45-degree angle.
Bend your knees and lower your body down into a squat position keeping your chest lifted, making sure your knees are above your toes.
Push into your heels to stand back up straight, lifting up onto your tiptoes to engage your calves.
Lower back down into the squat, then repeat the squat and calf raise for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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