This exercise isolates the calves, building strength and improving balance.
- +Builds calf strength and size
- +Trains ankle stability and balance
- –Balance can limit heavy loading
- –May stress feet or Achilles tendon
This exercise targets:
–
Calves
Ratios are approximate and can vary depending on form and technique.
How to perform
- Unrack the bar onto your upper back (not neck), hands just outside shoulders
- Stand tall, feet hip-width, toes forward; keep knees soft and core braced
- Optional: place forefeet on a block/plates to increase range and stretch
- Press through the balls of your feet to lift your heels as high as possible
- Pause and squeeze your calves at the top
- Lower your heels slowly to a full stretch; avoid bouncing or rocking
- Keep torso upright, hips over ankles; start light for balance or use a spotter
