Resistance Band Calf Raise
A standing calf raise with a band under the balls of the feet and the handles held at the shoulders. A portable way to load the calves at home or on the road.
Primary muscles
- Calves (Gastrocnemius)
Secondary muscles
- Soleus
- Sets
- 3
- Reps
- 15–25
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on the middle of a band with the balls of your feet, hip-width apart, holding the handles at shoulder height with elbows bent.
Brace and stand tall with the band taut.
Rise onto the balls of your feet as high as possible.
Hold the top for a second.
Lower your heels slowly and repeat.
Breathing: Exhale as you rise, inhale as you lower.
Coaching tips
Hands stay at the shoulders
Big toe pressure
Pause at the top
Common mistakes
Pressing the arms up instead of raising the heels
Band too light to challenge the calves
Bouncing through the reps
Safety notes
Keep the band centred under both feet so it can't slip out.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.