Ankle & Calf Rock Raise
The Ankle & Calf Rock Raise mainly works the calves / shins. No equipment needed: it uses just your bodyweight.
Ankle & Calf Rock Raise Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Shin (tibialis anterior)
How to do the Ankle & Calf Rock Raise
Setup
Standing upright on a flat surface, with feet spaced hip-width apart. Maintain a neutral spine and engage your core for balance. You may place your hands on your hips for stability or keep them at your sides.
Movement
Begin by slowly shifting your weight forward onto your toes, lifting your heels off the ground to perform a controlled calf raise.
Hold this peak contraction for a brief second at the top, focusing on squeezing the calf muscles at the base of your lower leg.
Slowly lower your heels back to the floor with control.
From the floor position, consciously transition your weight backwards to lift your toes and the balls of your feet off the ground, balancing briefly on your heels to engage the tibialis anterior (shin muscles).
Return to a flat-footed standing position and repeat the rocking motion from heel-to-toe continuously.
Ankle & Calf Rock Raise FAQs
What muscles does the Ankle & Calf Rock Raise work?
The Ankle & Calf Rock Raise mainly works the calves / shins. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Ankle & Calf Rock Raise?
None. The Ankle & Calf Rock Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Ankle & Calf Rock Raise go on?
It belongs on leg day in a push/pull/legs routine.
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