Legs · Dumbbell
Dumbbell Squat Hold Calf Raise
How to do the dumbbell squat hold calf raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Hold a dumbbell in each hand and lower into a partial squat, then hold that squat position. From there, press through the balls of your feet to raise your heels as high as possible, then lower under control. Keep the squat depth steady while you work the calves.
- 1Your calves contracting hard as you raise your heels
- 2Your quads holding a steady squat position throughout
- 3A full stretch in the calves as your heels lower
Common mistakes
- Bouncing or using momentum on the heel raise
- Letting your knees cave or your squat depth drift
- Rolling onto the outer edges of your feet
Muscles worked
The dumbbell squat hold calf raise mainly works the calves, with the quads and forearms assisting.
- CalvesPrimary
- QuadsSupport
- ForearmsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the dumbbell squat hold calf raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.