Perform the band calf raise to strengthen your calf muscles using a resistance band.
- Stand on the band with both feet, ensuring it is securely positioned under the arches of your feet.
- Hold the ends of the band with your hands at your sides.
- Rise up onto the balls of your feet, lifting your heels off the ground.
- Pause briefly at the top, then lower your heels back to the ground.
How to perform the Band Calf Raise (Version 3)
- Set up. Set up in a stable, balanced starting position appropriate for the Band Calf Raise (Version 3) using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your calves.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your calves rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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