Cadence Calf Raises
Improves calf endurance and strength, enhances cycling performance
Mobility & StretchingIntermediateEnduranceLevel-Change
At a glance
| Muscles worked | Primary: calves. Secondary: legs, glutes |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Intermediate |
| Type | Endurance · Level-Change |
| Sets & reps | 4 sets × 15-20 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Setup — stand on a step or platform, with feet shoulder-width apart and hands on a stable surface.
- Step 2: Initiation — lift one calf off the ground, keeping it straight and engaging your core muscles.
- Step 3: Mid-phase — raise the calf, focusing on slow and controlled movement.
- Step 4: End-position — hold the calf raise for a brief moment, then slowly lower the calf back down.
- Step 5: Return — repeat on the other calf, maintaining proper technique and core engagement.
- Step 6: Breathing and rhythm reminder — focus on natural breathing and maintain a consistent calf raise rhythm.
- Step 7: Safety note — ensure proper step or platform stability and warm up before starting the exercise.
Equipment
- Step or platform
Coaching tips
Benefits
Improves calf endurance and strength, enhances cycling performance
Common mistakes
Not using proper calf raise technique, not engaging core muscles
Make it harder
Increase the height of the calf raise or add weight to the legs
Make it easier
Decrease the height of the calf raise or remove weight from the legs
Breathing
Breathe naturally, focusing on exhaling during the calf raise
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 20-30 seconds each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.