Bands · Isolation
Band calf raise
Band calf raise mainly works your calves. It also helps your front shoulders and side shoulders.
Step by step
- Stand on the band, hands at shoulder height.
- Rise high on your toes against the band.
- Pause, then lower your heels slowly.
What you should feel
A squeeze in your calves with steady tension from the band; your shoulders and neck should not tense up.
Common mistake
Letting the hands drift or the band go slack; keep hands at your shoulders and stay tall.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Calf raiseCalves
Standing calf raise machineCalves
Seated calf raiseCalves
Leg press calf raiseCalves
Machine calf pressCalves
Smith machine calf raiseCalvesQuestions
What muscles does the band calf raise work?
Band calf raise mainly works your calves. It also helps your front shoulders and side shoulders.
Can I do the band calf raise at home?
Yes, if you have this at home: bands.
How many sets and reps of the band calf raise?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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