Dumbbell Goblet Squat to Calf raise

This exercise is a combination of two movements: the squat and the standing calf raise. This exercise is great for training the triple extension movement used mostly in sports.

• This exercise is great for training the triple extension movement used mostly in sports.
• This exercise practices the transition from extending the hips and the knees to extending the ankle to plantarflexion, generating force.
• This exercise targets mainly the quadriceps muscles.
• This exercise also works the glutes and the calf muscles.
• This also requires the core to engage throughout the entire movement.
• This also challenges the upper back and the shoulders due to the dumbbell placement.

• This exercise is not recommended to individuals with any hip, knee, and ankle problems, especially overweight individuals with knee instability.
• This is also not recommended to beginners who still cannot do the proper squat.
• This exercise can injure the lower back, ankles if not properly executed.
• Proper resistance progression is advised to avoid injuries.