Rucking Revolution

CALF RAISE

PURPOSE

calves (gastrocnemius and soleus) strengthening through calf raises builds lower leg stability and push-off power for rucking.

Primary muscles: calves (gastrocnemius and soleus)

Equipment: bodyweight, dumbbells, barbell, machine

Difficulty: beginner

PROGRESSIONS

  1. Bodyweight calf raises
  2. Dumbbell calf raises (holding at sides)
  3. Barbell calf raises (on shoulders)
  4. Seated calf raises (machine)
  5. Single-leg calf raises
  6. Explosive calf raises
  7. Weighted calf raises with pause at top

STEP-BY-STEP TECHNIQUE

  1. Stand on edge of step or platform with heels hanging off
  2. Hold onto support for balance if needed
  3. Raise up onto toes by contracting calves
  4. Lift heels as high as possible, feeling contraction
  5. Lower heels below step level for full stretch
  6. Keep legs straight but knees not locked
  7. Perform with controlled tempo

COMMON MISTAKES

  • Using momentum to bounce up and down
  • Not going through full range of motion
  • Bending knees during movement
  • Rolling ankles inward or outward
  • Performing too quickly to feel contraction
  • Not pausing at top or bottom

EXERCISE DEMONSTRATION

Person performing standing calf raise on step: heels lowered below step for stretch, rising onto toes with contraction
Person performing standing calf raise on step: heels lowered below step for stretch, rising onto toes with contraction

TIMER & PROGRESS

01:00

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SETS COMPLETED

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