Calves
Jump Calf Raise
The Jump Calf Raise is a plyometric exercise with no equipment for your calves. Share of the load in the Zulta muscle model: calves (gastrocnemius) 56% and calves (soleus) 36%.
Also known as: jumping calf raise
How to do it
- Stand on a firm floor with your feet hip-width and the knees slightly soft.
- Rise onto the balls of your feet and let the arms hang or swing lightly at the sides.
- Push off the floor with a quick ankle snap, keeping the knees nearly straight.
- Land softly on the balls of the feet without letting the heels crash down.
- Rebound straight into the next jump, keeping each contact short.
Tips
- Think of the ankles as springs: quick, low hops rather than big jumps.
- Keep the eyes forward and the body tall.
Common mistakes
- Landing flat-footed on the heels.
- Bending the knees deeply to jump higher.
- Continuing once the landings get loud and sloppy.
Muscles worked by the Jump 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.
Jump Calf Raise alternatives
Easier
Similar exercises
Frequently asked questions
What muscles does the Jump Calf Raise work?
Mainly the calves (gastrocnemius) and calves (soleus).
Is the Jump Calf Raise good for beginners?
The Jump Calf Raise is rated intermediate. If you are new, learn the Bodyweight Calf Raise first and build up from there.
What is a good alternative to the Jump Calf Raise?
For example the Bodyweight Calf Raise, Ankle Hop and Pogo Jump. They train mostly the same muscles.
Log your sets in Zulta
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