Kettlebell Standing Calf Raise
A vertical resistance exercise using kettlebells to target the calves, primarily the gastrocnemius. It is used to build strength and hypertrophy in the lower legs.
About Exercise
Equipment
Kettlebell
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Traps, Forearms, Abs, Lower Back
Popularity Score
8
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
Traps
4/10Upper Traps
Forearms
4/10Flexors
Abs
3/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-90 seconds • Keep rest short for hypertrophy training.
How to Perform
Stand tall, holding a kettlebell in each hand at your sides with arms extended and core braced. Place the balls of your feet on a slight step or flat surface if using one.
- Press through the balls of your feet to raise your heels as high as possible into full plantarflexion.
- Squeeze the calf muscles intensely at the peak contraction for one second.
- Slowly and deliberately lower your heels back down.
- Allow your heels to drop into a stretch below the platform if elevated.
- Immediately reverse the movement and repeat.
Coaching Tips
Form Cues
- Reach maximum height.
- Control the descent.
- Keep knees straight.
- Hold the peak contraction.
Breathing
Inhale while lowering your heels to stretch the calves, then exhale as you press up into the peak contraction.
Tempo
2-1-1
Range of Motion
Move from a deep stretch with the heels dropped down to maximum elevation onto the balls of the feet.
Safety
Safety Notes
- Avoid this exercise if you have acute pain in the Achilles tendon or ankle.
- Focus on smooth, controlled movement rather than heavy, jerky lifting.
Spotting
Not required. Use lighter weight if stability is compromised.
Common Mistakes
- Bending the knees significantly.
- Bouncing or rushing the repetitions.
- Using excessive weight that compromises full range of motion.
When to Avoid
- Acute Achilles tendon injury
- Severe ankle instability
Flexibility Needed
- Adequate ankle plantarflexion range of motion
Build Up First
- Ability to maintain standing posture with weight
Also known as
Kettlebell Calf Raise, Standing Kettlebell Calf Raise
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