Resistance Band Calf Raise
Resistance band calf raise isolates the calves via plantarflexion, targeting gastrocnemius and soleus for strength, hypertrophy, and endurance; suitable for home workouts to improve ankle stability.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Glutes
Accessory Muscles
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
3/10Glute Max
Quads
2/10Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart on the middle of a resistance band, holding ends at sides with tension. Keep knees slightly bent and core engaged.
- Push through balls of feet to raise heels high.
- Squeeze calves at top and pause 1 second.
- Lower heels slowly with control below starting level if possible.
- Maintain band tension throughout.
- Repeat for reps while keeping body aligned.
Coaching Tips
Form Cues
- Rise onto tiptoes fully.
- Squeeze calves at top.
- Lower slowly fighting tension.
- Keep knees soft.
- Core tight, back straight.
Breathing
Inhale as you lower heels, exhale as you raise onto toes while bracing core.
Tempo
3-1-2
Range of Motion
Lower heels to full stretch below balls of feet; rise until fully on tiptoes with ankles extended.
Safety
Safety Notes
- Secure band under feet to prevent slippage.
- Use appropriate band resistance to maintain form.
- Stop if ankle pain occurs.
- Hold support if balance is poor.
Spotting
No spotting needed; use wall for balance if required.
Common Mistakes
- Bouncing or using momentum.
- Incomplete stretch at bottom.
- Leaning forward for balance.
- Allowing band to slack.
- Locking knees rigidly.
When to Avoid
- Acute ankle sprain
- Achilles tendonitis
- Lower leg fractures
Flexibility Needed
- Adequate ankle dorsiflexion for stretch
Build Up First
- Basic standing balance
- Familiarity with resistance band use
Also known as
Banded Calf Raise, Band Standing Calf Raise, Resistance Band Standing Raise
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