Standing Calf Raise (Kettlebell)
The Standing Kettlebell Calf Raise is a unilateral lower-body exercise that isolates the calf muscles while challenging balance and grip strength. By performing this movement one leg at a time, you can correct muscle imbalances and achieve a deeper stretch for maximum muscle development.
Calves often require distinct volume and intensity strategies to grow compared to other muscle groups. The AI analyzes your RPE and performance data to determine if you need heavier loads or slower eccentrics to spark growth, while also tracking leg-specific strength discrepancies to correct imbalances. Additionally, by monitoring your daily step count and recovery metrics via HealthKit, the app can adjust training volume to prevent Achilles tendon overuse.
Form Cues
- Stand with the ball of your working foot securely on the edge of a step
- Hold the kettlebell on the same side as the working leg
- Lower your heel slowly until you feel a deep stretch
- Drive through your big toe to raise your heel as high as possible
- Pause for a distinct second at the top of the contraction
- Don't bounce out of the bottom position
- Don't bend your knee significantly during the lift
- Don't let your ankle roll outward at the top
- Don't rely on momentum to move the weight
- Don't shorten the range of motion
Common Mistakes
- Bouncing at the bottom
- Rolling onto the pinky toe
- Bending the knee too much
- Cutting the range of motion short
- Using excessive momentum
Muscles Worked
This exercise primarily targets the gastrocnemius, the large, visible muscle on the back of the lower leg, while also recruiting the deeper soleus muscle. The unilateral nature of the movement forces the stabilizers around the ankle to work harder, and holding the kettlebell provides a secondary challenge to your forearm and grip strength.
Primary
Secondary
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