exercises
Goblet Squat to Calf Raise
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How to: Goblet Squat to Calf Raise
Primary Muscles Used:Upper Legs, Lower Legs, Glutes, Gluteals, Quads, Hamstrings, Calves
Exercise Families:Squat, Ankle Plantar Flexion
Equipment:Dumbbell(s)
Trainer:Chontel Duncan
- Begin standing and hold a dumbbell with both hands directly in front of your chest, and plant both feet on the floor shoulder-width apart. Gently draw your pubic bone to your belly button (engage pelvic floor). This is your starting position.
- Inhale and ensure your core remains engaged, bend at both the hips and knees until your upper legs are parallel with the floor. Ensure you maintain a proud chest and that your knees remain in line with your toes (don’t allow your knees to fall in). Keeping your weight through your heels, exhale and push your feet into the floor to extend your legs and as you reach a standing position push through the balls of your feet to raise your heels so that they are approximately [5cm] to [10cm] higher than the floor and pause for two to three seconds. Repeat for the specified number of repetitions.
Alternative Exercises for Dumbbells
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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