Goblet Squat to Calf Raise

How to: Goblet Squat to Calf Raise

Primary Muscles Used:Upper Legs, Lower Legs, Glutes, Quads, Calves, Gluteals, Hamstrings

Exercise Families:Squat, Ankle Plantar Flexion

Equipment:Dumbbell(s)

Trainer:Chontel Duncan

1. 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.
2. 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.