Fitwill stands in solidarity with Ukraine

Band Calf Raise (Version 3)

Band Calf Raise (Version 3)

The Band Calf Raise (Version 3) is a fantastic exercise that targets and strengthens the calf muscles. This exercise is typically performed using a resistance band, which adds an extra level of intensity and challenges the muscles in a slightly different way compared to traditional calf raises. The primary target muscles of the Band Calf Raise (Version 3) are the gastrocnemius and soleus muscles, commonly known as the calf muscles. These muscles are crucial for activities like walking, running, and jumping, and are often neglected in many people's workout routines. By incorporating the Band Calf Raise (Version 3) into your fitness routine, you can expect to see improvements in calf strength and muscle tone. Strong calves not only contribute to enhanced athletic performance, but they also help stabilize the ankles and improve overall lower body stability. It is worth noting that maintaining the correct form is crucial when performing the Band Calf Raise (Version 3). Keeping the core engaged and maintaining a neutral spine alignment is essential to prevent injury and get the most out of the exercise. Remember to start with a light resistance band and gradually increase the intensity as your muscles become stronger. Incorporate the Band Calf Raise (Version 3) into your leg day workouts or as a standalone exercise to add variety and challenge to your calf-training routine. As always, make sure to warm up properly before attempting any new exercises and listen to your body to avoid overexertion or strain.


  • Stand with your feet hip-width apart and place a resistance band around the balls of your feet.
  • Hold onto a stable object such as a wall or chair for support.
  • Keep your core engaged and maintain an upright posture throughout the exercise.
  • Slowly rise up onto your tiptoes, lifting your heels off the ground as high as possible.
  • Hold the raised position for a moment, squeezing your calf muscles.
  • Lower your heels back down to the starting position in a controlled manner.
  • Repeat the movement for the desired number of repetitions.
  • Focus on feeling the contraction in your calf muscles and avoid using excessive momentum.

Tips & Tricks

  • Use a resistance band that provides enough tension to challenge your calf muscles.
  • Keep your core engaged and maintain good posture throughout the movement.
  • Focus on contracting your calf muscles and squeezing them at the top of the movement.
  • Control the descent to the starting position to maximize the eccentric portion of the exercise.
  • Incorporate different variations of calf raises, such as single-leg or seated calf raises, to target your calves from different angles.
  • Gradually increase the resistance of the band as your calf muscles get stronger.
  • Avoid using momentum or relying on other muscles to perform the movement; solely use your calf muscles.
  • Perform the exercise in a slow and controlled manner, emphasizing the mind-muscle connection.
  • Don't forget to warm up your calves before starting the exercise to prevent injuries.
  • Listen to your body and modify the exercise if necessary to accommodate any pre-existing conditions or limitations.

Related Exercises

Elevate Your Workouts Today

Ready to transform your training? Download Fitwill and see the difference!

App screenshot