Strength

Med Ball Plie Squat To Calf Raise

The Med Ball Plie Squat To Calf Raise is an all-encompassing exercise, working the thighs, calves, and shoulders. Combining a squat with calf raise, it boosts leg and core strength, and improves balance, stability, and overall endurance using a medicine ball.
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Med Ball Plie Squat To Calf Raise instructions
Step-by-step instructions
1
Stand with feet wider than shoulder-width apart, toes turned out to 45 degrees, holding a medicine ball with both hands at your chest.
2
Squat down, keeping your back straight and heels grounded. Your thighs should aim to be parallel to the ground.
3
Hold the squat for a moment, then rise up from the squat, lifting your heels off the ground and rising onto your toes.
4
Pause at the top of the calf raise with your body straight from head to toes.
5
Lower your heels back to the ground, returning to the starting position. Repeat this motion for the desired number of sets and reps.
Stand with feet wider than shoulder-width apart, toes turned out to 45 degrees, holding a medicine ball with both hands at your chest.
Squat down, keeping your back straight and heels grounded. Your thighs should aim to be parallel to the ground.
Hold the squat for a moment, then rise up from the squat, lifting your heels off the ground and rising onto your toes.
Pause at the top of the calf raise with your body straight from head to toes.
Lower your heels back to the ground, returning to the starting position. Repeat this motion for the desired number of sets and 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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