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TRX Calf Raise
TRX Calf Raise is a supported isolation exercise targeting the gastrocnemius and soleus to build calf strength, ankle stability, and balance; suitable for beginners with enhanced range of motion via suspension straps.
About Exercise
Equipment
Others
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
4/10Transverse Abdominis
Programming
Typical Rep Range
12-25 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor the TRX Suspension Trainer securely overhead. Stand facing the anchor, feet hip-width apart, grasp handles with overhand grip, and lean forward slightly to create strap tension with body in a straight line from head to heels.
- Engage core and maintain straight body line.
- Rise onto balls of feet by pushing through toes, lifting heels high.
- Squeeze calves at top and pause briefly.
- Lower heels slowly with control for deep stretch.
- Keep tension in straps throughout.
- Repeat for reps without momentum.
Coaching Tips
Form Cues
- Body straight line
- Push through toes
- Squeeze calves top
- Control descent
- Core tight
- Straps taut
Breathing
Inhale as you lower your heels; exhale as you rise onto your toes. Brace core throughout.
Tempo
2-1-2
Range of Motion
Lower heels until slightly below toe level for stretch; rise until fully on balls of feet with ankles fully plantarflexed.
Safety
Safety Notes
- Avoid if acute Achilles tendonitis
- Use partial ROM with ankle pain
- Maintain even handle pressure
- Stop if joint discomfort
- Secure anchor point firmly
- Consult pro with balance issues
Spotting
No spotter needed; use stable anchor and focus on controlled movement.
Common Mistakes
- Bouncing on toes
- Slack in straps
- Arching back
- Partial range
- Uneven foot pressure
- Piking hips
When to Avoid
- Achilles tendon strain
- Severe ankle instability
- Recent lower leg injury
Flexibility Needed
- Adequate ankle dorsiflexion
- Basic shoulder flexion for grip
Build Up First
- Familiarity with TRX stance
- Core engagement basics
Also known as
Suspension Trainer Calf Raise, TRX Standing Calf Raise, TRX Assisted Calf Raise
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