Sumo Squat to Calf Raise
Sumo Squat to Calf Raise is a combined exercise that effectively trains thighs, buttocks and calf muscles. This exercise improves strength, balance and flexibility in the lower body, which is essential for daily activities and sports performance.
Correct Execution of the Sumo Squat to Calf Raise
Follow these steps to perform the exercise correctly:
- Stand with your feet wider than hip-width apart and point your toes slightly outwards.
- Keeping your back straight, tighten your core muscles and lower into a squat until your thighs are parallel to the floor.
- Push through your heels to rise to a standing position.
- When standing upright, lift your heels off the floor to perform a calf raise.
- Lower your heels back to the floor in a controlled manner and repeat the exercise.
Common Mistakes to Avoid
To get the most out of the exercise, avoid the following mistakes:
- Knees that drop in: Make sure the knees follow the direction of the toes during the squat to avoid unnecessary strain.
- Forward bent torso: Keep your chest upright and your back straight throughout the movement.
- Unstable calf lift: Lift the heels in a controlled manner and avoid losing balance.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Use a chair or wall for support during calf raises to maintain balance.
- Advanced: Hold a dumbbell or kettlebell in front of your chest to increase resistance.
Number of Repetitions and Sets
Perform 2-3 sets of 12-15 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.
Breathing
Inhale as you lower into the squat and exhale as you rise up and perform the calf raise. Controlled breathing helps to maintain the rhythm and stability of the exercise.
Video Demonstration
Watch this video for a visual guide to properly performing the Sumo Squat for Leg Raises: