Dumbbell Goblet Squat With Calf Raise

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
2. Hold a single dumbbell vertically against your chest, cupping the top head with both hands in a 'goblet' grip.
3. Keep your elbows tucked in toward your ribs and your shoulder blades retracted to create a shelf for the weight.
4. Engage your core and maintain a neutral spine with your gaze fixed forward.

How to do it

1. Inhale as you lower your hips back and down, keeping your chest upright and weight centered over your mid-foot.
2. Exhale and drive through the floor to return to a full standing position.
3. Without pausing at the top, immediately transition into a calf raise by pushing through the balls of your feet to lift your heels as high as possible.
4. Pause for one second at the peak of the calf raise, then slowly lower your heels back to the floor with control.

Form checklist

• Keep the dumbbell in contact with your sternum throughout the entire movement.
• Ensure your knees track in line with your toes and do not cave inward during the squat.
• Maintain a proud chest; do not let the weight pull your torso forward.
• Avoid using momentum to 'bounce' into the calf raise; keep the transition fluid but distinct.
• Distribute weight evenly across the balls of your feet during the raise to avoid rolling onto your pinky toes.

Pro tips

• To maximize glute activation, imagine 'spreading the floor' with your feet as you drive up from the bottom of the squat.
• Focus on a 'big toe drive' during the calf raise to ensure you are engaging the medial head of the gastrocnemius.
• Pause for a split second at the bottom of the squat to eliminate elastic energy and force the muscles to work harder.

Make it harder

• Perform the calf raise while holding the bottom of the squat position (isometric hold) before standing back up.
• Slow down the eccentric phase of both the squat and the calf raise to a 3-second count to increase time under tension.

Frequently asked

What muscles does the dumbbell goblet squat with calf raise work?

The dumbbell goblet squat with calf raise primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell goblet squat with calf raise?

The dumbbell goblet squat with calf raise uses dumbbell.

Is the dumbbell goblet squat with calf raise good for beginners?

The dumbbell goblet squat with calf raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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