Philadelphia residents looking for a fast, effective leg workout can add a simple variation to the classic squat. Local fitness coach Shoshana shows how to perform a squat followed by a calf raise, a combination that engages the quadriceps, glutes, hamstrings, and the calf muscles in one fluid motion.

How to do the squat‑with‑calf‑raise

1. Start in a standing position with feet shoulder‑width apart, toes pointing forward. Keep your spine neutral and engage your core.

2. Lower into a squat by bending at the hips and knees, pushing your hips back as if sitting into a chair. Aim for thighs parallel to the floor, or lower if flexibility allows.

3. Rise back up to a standing position, but pause briefly at the top.

4. Perform a calf raise by lifting onto the balls of your feet, squeezing the calf muscles at the peak, then slowly lower back down.

5. Repeat for the desired number of repetitions, typically 10‑15 per set, and complete 2‑3 sets depending on fitness level.

Why the combination works

The squat portion targets the major muscle groups of the lower body, building strength and stability. Adding the calf raise at the top of the movement ensures the often‑neglected calf muscles receive focused work, improving overall leg power and balance. This dual‑action exercise also raises the heart rate, providing a modest cardio benefit without needing extra equipment.

Tips for safety and effectiveness

• Maintain a neutral spine throughout; avoid rounding the back.
• Keep knees tracking over the toes to protect the joints.
• If balance is an issue, perform the calf raise near a wall or sturdy chair for support.
• Start with body weight only; advanced exercisers can hold light dumbbells or a kettlebell for added resistance.

Shoshana recommends incorporating this routine into a daily schedule—whether before work, during a lunch break, or after a family walk. Even a short 5‑minute session can activate the leg muscles and contribute to overall fitness.

Where to find more tips

For additional fitness guidance, visit the WPVI “Today’s Tip” page at 6abc.com/TodaysTip. The site offers a library of short videos covering a range of exercises suitable for all ages and ability levels.

By integrating this squat‑with‑calf‑raise into everyday routines, Philadelphians can strengthen their legs, improve balance, and stay active—supporting the health and vitality of families across the city.

Original reporting: Allentown News – 6abc Philadelphia — read the source article.