Band Calf Raise
A standing calf raise against a long band held at the shoulders.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Calf
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand with the band under the balls of both feet on a flat floor.
- Hold the ends at shoulder height and keep the band away from the neck.
Do the rep
- Rise onto the balls of both feet while keeping the knees nearly straight.
- Lower both heels to the floor under control.
What counts as a rep
A rep counts when both heels rise without the ankles rolling and return to the floor.
One rep counts when both heels rise without the ankles rolling and return to the floor.
Breathing
Exhale during the effort; inhale during the controlled return.
Cues
- Keep the pressure over the big toes.
- Move at a steady speed.
- Use a stronger band when the reps get easy.
Common mistakes
Rolling the ankles outward
What you seeThe weight shifts to the outer edges of the feet.
FixUse a lighter band and keep the heels above the balls of the feet.
Control keeps the work in the intended movement.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band slips or shows a tear.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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