Calf First Position Raise
The Calf First Position Raise mainly works the calves / shins, with help from the core. No equipment needed: it uses just your bodyweight.
Calf First Position Raise Muscles Worked
Primary
Upper Calf (gastrocnemius)
Secondary
Lower Calf (soleus); Abdominals (rectus abdominis)
How to do the Calf First Position Raise
Setup
Standing on a flat surface, place your heels together with your toes pointed outward at approximately a 45-degree angle, forming a 'V' shape. Keep your spine neutral and place your hands on your hips for balance.
Movement
Initiate the movement by pressing through the balls of your feet to lift your heels off the ground, keeping them touching throughout the ascent.
Continue rising until you are at the highest point of your toes, feeling a strong contraction in the calves.
Slowly lower your heels back down in a controlled motion until they tap the floor.
Keep your legs straight throughout the movement without locking the knees.
Tips
Maintain an upright posture and engage your core to keep your balance.
Ensure the heels remain in contact with each other throughout the entire range of motion.
Calf First Position Raise FAQs
What muscles does the Calf First Position Raise work?
The Calf First Position Raise mainly works the calves / shins, with help from the core. The main muscles are the gastrocnemius.
What equipment do you need for the Calf First Position Raise?
None. The Calf First Position Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Calf First Position Raise go on?
It belongs on leg day in a push/pull/legs routine.
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