Resistance Band Calf Raise
A standing isolation exercise using a resistance band anchored under the feet to strengthen the calves, primarily targeting hypertrophy and endurance of the gastrocnemius and soleus.
About Exercise
Equipment
Bands
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
Accessory Muscles
Glutes, Quads
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
Glutes
2/10Quads
2/10Programming
Typical Rep Range
12-25 reps
Rest Between Sets
30-90 seconds • Use shorter rest periods for endurance goals.
How to Perform
Stand tall, placing the middle of the resistance band beneath the balls of your feet. Hold the ends of the band firmly in your hands at your sides, ensuring there is constant tension on the band.
- Stand tall with your chest up and maintain straight legs.
- Slowly rise up onto the balls of your feet, contracting the calves fully at the peak.
- Pause briefly, squeezing the muscles at the top of the movement.
- Slowly lower your heels back down toward the floor, achieving a deep stretch.
- Repeat for the desired number of repetitions, maintaining tension throughout.
Coaching Tips
Form Cues
- Rise high on toes.
- Squeeze calves hard.
- Slow and controlled.
- Maintain core tension.
Breathing
Inhale during the eccentric (lowering) phase, brace your core, and exhale as you contract the calves to raise your body.
Tempo
2-1-1
Range of Motion
Raise the heels as high as possible into maximal plantarflexion, then lower them fully to feel a deep stretch in the calves.
Safety
Safety Notes
- Hold onto a stable object for balance if needed.
- Do not allow the band to slip from under your feet.
- Avoid bouncing the movement at the bottom stretch.
Spotting
Not required; if balance is challenging, hold onto a stable object for support.
Common Mistakes
- Bending the knees during the movement.
- Rushing the lowering (eccentric) phase.
- Failing to achieve a full stretch at the bottom.
When to Avoid
- Acute Achilles tendonitis or ankle sprain.
- Severe plantar fasciitis.
Flexibility Needed
- Adequate ankle mobility for full plantarflexion.
Also known as
Banded Calf Raise, Standing Banded Calf Lift, Resistance Band Heel Raise
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