Legs · Bodyweight
Squat Tip Toe
How to do the squat tip toe, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand tall on the balls of your feet with your heels lifted and feet about shoulder-width apart. Keeping your heels off the floor the whole time, bend your knees and sink into a squat as low as you can balance, then drive back up to standing. Staying on your toes shifts the work onto your quads and calves and challenges your balance.
- 1Feel your quads and calves work hard while you stay up on your toes
- 2Keep your chest up and core braced for balance
- 3Drive up through the balls of your feet
Common mistakes
- Don't let your heels drop to the floor
- Avoid letting your knees cave inward
- Don't lean too far forward and lose your balance
Muscles worked
The squat tip toe mainly works the quads and calves, with the glutes, upper abs, hamstrings, and adductors assisting.
- QuadsPrimary
- CalvesPrimary
- GlutesSupport
- Upper AbsSupport
- HamstringsSupport
- AdductorsSupport
- Lower BackMinor
- Lower AbsMinor
- ObliquesMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the squat tip toe 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.