Calves
Band Calf Raise
The Band Calf Raise is a strength exercise with a resistance band for your calves. Share of the load in the Zulta muscle model: calves (gastrocnemius) 56% and calves (soleus) 36%.
How to do it
- Stand on the middle of a resistance band with the balls of your feet, feet hip-width.
- Hold one end of the band in each hand at shoulder height so it is taut.
- Stand tall with straight knees and the weight on the balls of the feet.
- Rise onto your toes as high as you can.
- Pause at the top, then lower the heels slowly back to the floor.
Tips
- Push through the big toe so the ankles do not roll out.
- Hold the top for one second on every rep.
Common mistakes
- Bending the knees to bounce up.
- Rolling onto the outside of the feet.
- Dropping the heels fast between reps.
Muscles worked by the Band Calf Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Plantar flexion with a straight knee is led by gastrocnemius with soleus close behind; bending the knee slackens gastrocnemius and hands the work to soleus.
Band Calf Raise alternatives
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Band Calf Raise work?
Mainly the calves (gastrocnemius) and calves (soleus).
Is the Band Calf Raise good for beginners?
Yes. The Band Calf Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Band Calf Raise?
For example the Bodyweight Calf Raise, Incline Calf Raise and Cable Calf Raise. They train mostly the same muscles, some with different equipment.
How do you make the Band Calf Raise harder?
Add weight or reps, or move on to the Cable Calf Raise and Trap Bar Calf Raise.
Log your sets in Zulta
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