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Calf Raises - With Bands

IntermediateStrengthTier T2

You stand with both feet on the middle of a band and hold a handle in each hand near your shoulders. You rise up onto your toes. You may feel a strong squeeze in your calves at the top.

Targets: Ankle
Muscles: Gastrocnemius, Soleus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand on an exercise band with both feet and hold the handles fixed near the shoulders.
  1. A man standing with both feet on an exercise band, heels flat on the floor, holding the band's handles raised near his shoulders with his elbows bent.

    Step 1 of 3

    Stand with both feet on the middle of the band, hold a handle in each hand raised near your shoulders with your elbows bent, and let the band come under tension. This is your starting position.

  2. The same man, now up on his toes with his heels lifted high off the floor, his calves visibly contracted, his hands still fixed near his shoulders.

    Step 2 of 3

    Keeping your hands fixed near your shoulders, stand up on your toes as you exhale and contract your calves hard at the top.

  3. A man standing with both feet on an exercise band, heels flat on the floor, holding the band's handles raised near his shoulders with his elbows bent.

    Step 3 of 3

    Stand with both feet on the middle of the band, hold a handle in each hand raised near your shoulders with your elbows bent, and let the band come under tension. This is your starting position.

What you should feel

You should feel a hard squeeze in your calves at the top of the rise.

Breathing

  • Exhale as you stand up onto your toes. Inhale naturally as you lower.

Safety Information

Make sure the length of the band between your feet and your hands is the same on both sides before you begin, so the load is even through both ankles. Keep your hands fixed near your shoulders throughout -- do not let the band pull your arms down or your elbows drift wide -- and keep your knees straight rather than letting them bend to help lift the heels. Stop if you feel pain in your ankles, calves, feet, shoulders, or lower back, or if you lose your balance while up on your toes; use a nearby wall or sturdy support for balance if needed. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.