Kettlebell Standing Calf Raise
Weighted standing calf raise using kettlebells that targets gastrocnemius and soleus for calf strength, hypertrophy, and endurance; optionally performed on an elevated surface for greater range of motion.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Abs
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding kettlebells at your sides with palms facing in. Position balls of feet on floor or optional elevated surface with heels hanging off.
- Engage core and keep knees slightly bent.
- Rise onto balls of feet by pushing through toes, lifting heels high.
- Squeeze calves at top and hold briefly.
- Slowly lower heels to starting position for full stretch.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Push through balls of feet.
- Squeeze calves at top.
- Keep knees soft.
- Control the descent.
- Stay tall and stable.
Breathing
Inhale as you lower your heels, exhale as you rise onto your toes while bracing core.
Tempo
2-1-2
Range of Motion
Lower heels to or below toe level for stretch, rise until fully on toes with ankles fully plantarflexed.
Safety
Safety Notes
- Avoid sharp pain in Achilles.
- Start with light weight.
- Use support if balance is issue.
- Do not hyperextend knees.
- Stop if ankle discomfort.
Spotting
Not typically needed; self-spot with wall for balance if unilateral variation used.
Common Mistakes
- Bouncing at bottom.
- Locking knees.
- Using momentum.
- Incomplete range.
- Leaning forward.
When to Avoid
- Achilles tendonitis
- Ankle instability
- Recent calf strain
Flexibility Needed
- Adequate ankle dorsiflexion
- Basic balance stability
Build Up First
- Master bodyweight calf raise
- Proper grip strength
Also known as
KB Standing Calf Raise, Kettlebell Calf Raise, Standing KB Calf Raise
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