Calves
Bodyweight Calf Raise
The Bodyweight Calf Raise is a strength exercise with no equipment for your calves. Share of the load in the Zulta muscle model: calves (gastrocnemius) 56% and calves (soleus) 36%.
How to do it
- Stand with the balls of your feet on the edge of a step, heels hanging off, feet hip-width.
- Rest one hand lightly on a wall or rail for balance.
- Lower the heels below the step until you feel a stretch in the calves.
- Rise onto your toes as high as you can with straight knees.
- Pause at the top, then lower slowly into the stretch again.
Tips
- Take two seconds up, a one-second hold and three seconds down.
- Use the hand only for balance, not to pull yourself up.
Common mistakes
- Bouncing at the bottom of the stretch.
- Cutting the range short at the top.
- Bending the knees to push up.
Muscles worked by the Bodyweight 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.
Bodyweight Calf Raise alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Bodyweight Calf Raise work?
Mainly the calves (gastrocnemius) and calves (soleus).
Is the Bodyweight Calf Raise good for beginners?
Yes. The Bodyweight 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 Bodyweight Calf Raise?
For example the Band Calf Raise, Cable Calf Raise and Calf Raise. They train mostly the same muscles, some with different equipment.
How do you make the Bodyweight 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
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.