Legs · Bodyweight
Squat and Tip Toes
How to do the squat and tip toes, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with your feet shoulder-width apart and squat down by pushing your hips back and bending your knees, keeping your chest up. Drive through your feet to stand tall, then rise onto the balls of your feet into a calf raise at the top before lowering your heels and squatting again.
- 1Your quads and glutes driving you out of the squat
- 2Your calves contracting hard as you rise onto your toes
- 3A tall, balanced finish at the top of each rep
Common mistakes
- Don't let your knees cave in as you squat
- Avoid rushing the toe raise and wobbling
- Don't round your back at the bottom of the squat
Muscles worked
The squat and tip toes mainly works the quads and glutes, with the calves and hamstrings assisting.
- QuadsPrimary
- GlutesPrimary
- CalvesSupport
- HamstringsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the squat and tip toes 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.