Calf Raises with Bands

Execution

1. Stand with feet hip-width apart, knees nearly straight but not locked, and brace lightly through the belly.
2. Exhale and rise as high as you can onto your toes, driving through the big and second toe.
3. Keep the hands still at shoulder height throughout, letting only the calves do the work.
4. Hold for one beat at the top and squeeze the calves hard.
5. Inhale and lower the heels over about 2 seconds.

Quick cues

• Rise all the way up every rep.
• Hands still, only the calves move.
• Drive through the big toe.
• Two seconds down every rep.
• Stand like reaching for a high shelf.

Common faults

• Fault: Bending the knees to get a bounce into the rise

  Fix: Keep the knees nearly straight and stand side-on to a mirror to check for any dip.

• Fault: Standing on too short a length of band so there is almost no resistance

  Fix: Wrap the band once more around the feet or switch to a thicker band to add resistance.

• Fault: Only rising halfway before dropping straight back down

  Fix: Hold one beat at the top each rep and count two seconds coming down.

• Fault: The arms bobbing up and down with the feet instead of staying still

  Fix: Lock the elbows at shoulder height and let only the ankles move.