Band calf raise (version 2)

Band calf raise (version 2)

The Band Calf Raise (Version 2) is a fantastic exercise that targets your calves, helping you strengthen and tone the muscles in your lower legs. This exercise can be performed in the comfort of your own home or at the gym, making it a convenient option for anyone looking to improve their calf strength and overall lower body stability. To perform the Band Calf Raise (Version 2), you will need an exercise band. Begin by standing with your feet shoulder-width apart and place the band securely under the balls of your feet. Make sure the band is stretched slightly by pulling up on the ends with your hands. Once in position, maintain a straight posture with your core engaged and your shoulders relaxed. Slowly rise onto your tiptoes, lifting your heels off the ground while keeping your knees straight. Hold this position at the top for a second or two, feeling the tension in your calf muscles. Next, lower your heels back down to the ground in a controlled manner, allowing the band to stretch again. Repeat this movement for the desired number of repetitions, focusing on using your calf muscles to lift and lower your body. By incorporating Band Calf Raises (Version 2) into your workout routine, you can enhance your calf strength, improve balance, and even help prevent lower leg injuries. Remember to start with lighter resistance bands and gradually increase the tension as your calves become stronger.


  • Stand with your feet shoulder-width apart and place a resistance band around the balls of your feet.
  • Hold the ends of the band firmly with your hands, keeping your arms extended by your sides.
  • Slowly rise up onto your toes, lifting your heels off the ground as high as possible.
  • Hold the contracted position for a brief pause, squeezing your calf muscles.
  • Lower your heels back down to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a resistance band that provides enough challenge but still allows for proper form.
  • Engage your core and maintain a neutral spine throughout the exercise.
  • Focus on pushing through the balls of your feet and contracting your calf muscles at the top of the movement.
  • Gradually increase the resistance of the band as you become stronger.
  • Try incorporating different variations of calf raises, such as single-leg raises or seated calf raises, to target different muscles.
  • Make sure to warm up your calf muscles before performing the exercise to prevent injury.
  • Maintain a slow and controlled movement, avoiding any jerking or bouncing.
  • Don't forget to breathe consistently throughout the exercise, inhaling on the way down and exhaling on the way up.
  • Incorporate the band calf raise as part of a well-rounded lower body workout routine.
  • Remember to listen to your body and modify the intensity or range of motion if needed.


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