Weighted Two-Leg Calf Raise

Alternatives

• Two-Leg Calf Raise (Bodyweight)
• Single Leg Calf Raise
• Bodyweight Calf Pulses

Summary

This variation adds resistance to the standard calf raise, allowing for progressive overload. It’s excellent for building muscle size, strength, and definition in the calves.

Benefits of the Weighted Two-Leg Calf Raise

• Increases calf muscle strength and size
• Promotes better balance and power
• Easy to scale with dumbbells or kettlebells
• Strengthens both gastrocnemius and soleus
• Supports athletic performance

Weighted Two-Leg Calf Raise Muscles Worked

1. Primary: Gastrocnemius, Soleus
2. Secondary: Tibialis Posterior, Foot Stabilisers

Instructions

1. Hold a weight in each hand or one weight at your chest
2. Stand with feet hip-width apart
3. Press through the balls of your feet to raise your heels
4. Pause at the top and squeeze your calves
5. Lower back down slowly with control
6. Keep your core tight and knees soft
7. Repeat for the desired number of reps

Common Mistakes

1. Using momentum instead of muscle control
2. Letting the weights shift your posture
3. Not using full range of motion
4. Rushing through the reps
5. Bending the knees too much