Technique
- Perform a Close squat, extend to Single-leg calf raise and step sideways to perform a Deep squat and then a Wide squat, performing each time a calf raise on one leg when going up.
- Each time you go through the 3 squats and 3 calf raises counts as one repetition.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Hip adductors
- Quadriceps
- Legs
Secondary
- Pelvis
Flexibility
Primary
- Glutes
- Hamstrings
- Hip adductors
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Gastrocnemius
- Soleus
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
- Adductor longus
- Adductor brevis
- Adductor magnus
- Gracilis
Equipment
Appears in
Flexibility
Joint movements
Regressions
Wide squat
Beginner
Close squat
Novice
Deep squat
Beginner
Single-leg calf raise
Novice
View Similar Exercises
View Similar Exercises
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Deep archer squat
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Prying squat
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Side-Staggered Squat
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Wide squat good morning
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