DB Sumo Squat to Calf Raise
- Duration: 00:00:30
Body Part/Parts Used: Glutes, Quadriceps, Hamstrings, Calves, Inner Thighs (Adductors), and Core muscles (for stabilization)
Equipment Needed: Dumbbell(s)
Difficulty: Intermediate
1. Stand with your feet wider than shoulder-width apart, toes slightly pointed outward. Hold a dumbbell in each hand, or a single dumbbell with both hands, resting it in front of your hips.
2. Engage your core and keep your chest lifted as you lower down into a sumo squat, pushing your hips back and bending your knees. Make sure your knees are aligned with your toes, and go as low as your mobility allows.
3. As you rise back up from the squat, press through your heels and straighten your legs.
4. As you reach the top, move into a calf raise by lifting your heels off the ground, pressing onto the balls of your feet. Squeeze your calf muscles at the top of the raise.
5. Lower your heels back down to complete one repetition.
6. Repeat the sequence for your desired number of repetitions and sets, focusing on smooth, controlled movements, and keeping the core engaged throughout the exercise.
This exercise effectively targets both the lower body and core, providing a compound movement that can be a great addition to your HIIT workout.
Equipment Needed: Dumbbell(s)
Difficulty: Intermediate
1. Stand with your feet wider than shoulder-width apart, toes slightly pointed outward. Hold a dumbbell in each hand, or a single dumbbell with both hands, resting it in front of your hips.
2. Engage your core and keep your chest lifted as you lower down into a sumo squat, pushing your hips back and bending your knees. Make sure your knees are aligned with your toes, and go as low as your mobility allows.
3. As you rise back up from the squat, press through your heels and straighten your legs.
4. As you reach the top, move into a calf raise by lifting your heels off the ground, pressing onto the balls of your feet. Squeeze your calf muscles at the top of the raise.
5. Lower your heels back down to complete one repetition.
6. Repeat the sequence for your desired number of repetitions and sets, focusing on smooth, controlled movements, and keeping the core engaged throughout the exercise.
This exercise effectively targets both the lower body and core, providing a compound movement that can be a great addition to your HIIT workout.
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