BMARCHAI Open the free app

calf elevated alternating water bottle cross crunc

Strengthens calves

LegsIntermediateStrengthIsolation

At a glance

Muscles workedPrimary: calves / ankles
Muscle groupLegs
DifficultyIntermediate
TypeStrength · Isolation
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for calf elevated alternating water bottle cross crunc.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens calves

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

Build a workout with this exercise

Plan sessions, track your progress and match your meals to your training, free.

Try it free in Bmarchai

More legs exercises

Assisted Single Leg Good Morning with Dumbbell

Intermediate · 3 sets × 10-12 each leg

Front Squat

Intermediate · 4 sets × 5-8 reps

Leg curls on incline bench with dumbbells

Beginner · 3 sets × 10-12 reps

Split Jerk Clean

Advanced · 6 sets × 3-5 reps

Single Leg Inner Thigh Good Morning

Beginner · 3 sets × 8-10 each side

Stationary Glute Lunge with Water Bottles

Intermediate · 4 sets × 15 each leg

General 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.