Sumo Squat With Calf Raise
Also called plié squat with calf raise
Quick answer
Sumo squats with calf raises combine a wide-stance, toes-out squat with a rise onto the balls of your feet at the top of each rep. They work the quads, inner thighs (adductors) and calves, with the glutes and hamstrings assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Sumo Squat With Calf Raise
- 1
Begin by standing with your feet a bit wider than shoulder width apart and turn your feet outwards, externally rotating your hips. This is your starting position.
- 2
With your hands crossed over each other, push your hips back and squat downwards.
- 3
After a brief pause, return to the starting position then push up from the balls of your feet at the top of the movement, contracting your calf muscles in the process.
- 4
Return your feet back to their starting positions.
Form cues
- Turn your toes out and keep your knees pointing the same way.
- Sink straight down between your heels with your chest up.
- Stand fully and settle your balance before rising onto your toes.
- Rise as high as you can, pause, then lower your heels with control.
- Hold your forearms stacked at chest height to help you stay upright.
Breathing: Breathe in as you lower into the squat, and breathe out as you stand and rise onto your toes.
Common Sumo Squat With Calf Raise mistakes
Knees collapsing inward in the wide stance
Push your knees out over your toes throughout the squat, and narrow your stance slightly if you can't.
Leaning forward instead of sinking down
Keep your torso upright and lower your hips straight down between your heels.
Rushing or bouncing the calf raise
Pause briefly at the top of the raise and lower your heels slowly before the next squat.
Rolling onto the outer edges of the feet
Push up evenly through the balls of your feet, including the big toe, so your ankles stay steady.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginners | 1–3 | 8–12 | 60–90 s |
| Muscular endurance | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Sumo Squat With Calf Raise variations and alternatives
Variations
- Dumbbell sumo squat with calf raise
Hold a dumbbell vertically between your legs to add load.
- Squat Hold With Calf Raise
Stay low in the squat and raise your heels there for a static version.
Alternatives
- Goblet Squat
A loaded squat that works well with a wide stance.
- Standing Dumbbell Calf Raises
Direct, loaded calf work.
- Inner Leg Lift
A floor exercise that isolates the adductors.
Sumo Squat With Calf Raise FAQ
What muscles does the sumo squat with calf raise work?
The wide, toes-out squat works the quads, glutes and the adductors of the inner thigh, with the hamstrings helping at the hip. Rising onto the balls of your feet at the top adds calf work, and your core and feet work to keep you balanced during the raise.
What is the difference between a sumo squat and a regular squat?
A sumo squat uses a wider stance with the toes turned out, which asks more of the adductors on the inner thigh and lets many people keep a more upright torso. A regular squat uses a narrower, hip- to shoulder-width stance. Both train the quads and glutes.
Is the sumo squat with calf raise good for beginners?
Yes. It uses only bodyweight, and you can rest a hand on a wall or chair for balance during the calf raise. Squat only as low as you can while your knees stay in line with your toes, and add depth over time.
How can I make sumo squats with calf raises harder?
Hold a dumbbell or kettlebell at your chest or between your legs, take longer on the way down, or pause for 2–3 s at the bottom of the squat and at the top of the calf raise. You can also build up to sets of 15–20 reps.
Sources
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