Primary muscles: Calves, glutes, inner thighs
Secondary muscles: Quads, hamstrings, hip flexors
Equipment: No equipment
PLIE SQUAT CALF RAISE INSTRUCTIONS
1. Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides and your thighs parallel to the floor.
2. Raise your heels off the floor and squeeze your calves.
3. Lower your heels and return to the starting position.
4. Repeat until set is complete.
PROPER FORM AND BREATHING PATTERN
Keep your abs tight, your back straight and maintain your knees in line with your toes. Breathe out as you raise your heels and squeeze your calves and then slowly lower your feet to the starting position.
The plie squat with calf raises is a great exercise to strengthen your legs and glutes. This exercise targets the muscles on the back of the lower legs, your calves, but due to the plie squat position you’re in, it also strengthens your glutes and inner thighs.
SETS AND REPS
Start with plie squats and calf raises first and practice these 2 exercises separately, to work on your form and strengthen the muscles. Once you’re ready to increase the challenge, add 2 or 3 sets of 12 to 15 plie squats with calf raises to your lower body workouts.
To calculate the number of calories burned doing the plie squat calf raise, enter your weight and the duration of the exercise: