Iso Lunge Calf Raises
Targets the calves with a controlled calf raise pattern; builds strength, control and mind-muscle connection.
LegsIntermediateStrengthCalf Raise
At a glance
| Muscles worked | Primary: Calves. Secondary: Quads, Gluteus maximus |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Calf Raise |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Step into a lunge position and hold the bottom of the lunge.
- Keep the front leg loaded and the torso upright.
- Raise the back heel up and down in a calf raise while holding the lunge.
- Finish the reps, then switch legs.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Targets the calves with a controlled calf raise pattern; builds strength, control and mind-muscle connection.
Common mistakes
Rushing the reps or letting the form break down.
Make it harder
Increase the load, reps, or time under tension.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-15 repsGeneral 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.