Exercise guide
Bodyweight Explosive Calf Raise
- Beginner
- Isolation
- Rep-based
- Lower legs
This exercise targets the gastrocnemius and soleus muscles, using an explosive upward phase to recruit fast-twitch muscle fibers and improve lower-body power and ankle stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and toes pointing directly forward.
- Place your hands lightly on a wall or sturdy surface at chest height for balance.
- Distribute your weight evenly across the balls of both feet with your heels touching the floor.
How to do it
- Push through the balls of your feet to explosively drive your heels as high as possible.
- Exhale sharply during the upward phase and hold the peak contraction for a split second.
- Inhale as you slowly lower your heels back to the floor using a controlled 3-second tempo.
- Immediately begin the next repetition once your heels touch the floor to maintain tension.
Form checklist
- Keep your knees straight but not locked out to maximize gastrocnemius activation.
- Drive your body straight upward rather than leaning forward into the wall.
- Ensure your ankles do not roll outward at the top of the movement.
- Maintain a neutral spine and tight core throughout the set.
Pro tips
- Focus on 'pushing the floor away' as fast as possible to maximize motor unit recruitment.
- Pause for a full second at the bottom to eliminate the stretch reflex and force the muscles to work harder from a dead stop.
Make it harder
- Perform the exercise unilaterally (one leg at a time) to double the load on the working calf.
- Perform the movement on the edge of a step to increase the range of motion and stretch at the bottom.
Frequently asked
- What muscles does the bodyweight explosive calf raise work?
- The bodyweight explosive calf raise primarily targets the calves, and also works the hamstrings and quadriceps as secondary muscles.
- What equipment do you need for the bodyweight explosive calf raise?
- The bodyweight explosive calf raise requires no equipment — just your body weight.
- Is the bodyweight explosive calf raise good for beginners?
- Yes. The bodyweight explosive calf raise is a beginner-friendly movement and a strong foundation to build on.
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