Kettlebell Sitting Calf Raise

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet hip-width apart and knees bent at a 90-degree angle.
2. Place a kettlebell vertically on your thigh, positioned just above the knee joint.
3. Secure the kettlebell by holding the handle with one or both hands to keep it stable during the movement.
4. Position the balls of your feet firmly on the floor or on a small elevated block for increased range of motion.

How to do it

1. Exhale as you push through the balls of your feet to lift your heels as high as possible.
2. Pause at the top of the movement for one second, squeezing the calf muscle intensely.
3. Inhale as you slowly lower your heels back to the starting position using a controlled 3-second eccentric phase.
4. Repeat for the desired number of repetitions before switching legs if performing unilaterally.

Form checklist

• Keep your torso upright and your core engaged to prevent leaning back.
• Drive the movement through the big toe to prevent the ankle from rolling outward (supinating).
• Ensure the kettlebell remains steady on the thigh and does not slide toward the hip.
• Avoid bouncing at the bottom of the rep; use a dead stop to eliminate momentum.

Pro tips

• To maximize the stretch, pause for two seconds at the bottom of each rep to dissipate the elastic energy in the Achilles tendon.
• Focus on the mind-muscle connection by visualizing the soleus muscle shortening as you rise onto your toes.

Make it harder

• Place a weight plate or a small wooden block under the balls of your feet to increase the range of motion and the stretch at the bottom.
• Perform the exercise unilaterally (one leg at a time) to increase the relative load and address strength imbalances.

Frequently asked

What muscles does the kettlebell sitting calf raise work?

The kettlebell sitting calf raise primarily targets the calves, and also works the glutes and quadriceps as secondary muscles.

What equipment do you need for the kettlebell sitting calf raise?

The kettlebell sitting calf raise uses kettlebell.

Is the kettlebell sitting calf raise good for beginners?

The kettlebell sitting calf raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Air Pillow Single Leg BalanceIntermediate · abs, calves, and obliques