Plyometric Calf Raise
Improves running power and calf strength
CardioBeginnerPowerExplosive
At a glance
| Muscles worked | Primary: Calves. Secondary: ankles |
|---|---|
| Muscle group | Cardio |
| Difficulty | Beginner |
| Type | Power · Explosive |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Setup — Stand on a step with heels hanging off.
- Step 2: Initiation — Raise up onto tiptoes.
- Step 3: Mid-phase — Explode upward.
- Step 4: End-position — Hold for a moment.
- Step 5: Return — Slowly lower back down.
- Step 6: Breathing and rhythm reminder — Focus on exhaling during calf raise.
- Step 7: Safety note — Keep core engaged to avoid straining back.
Equipment
- Step
Coaching tips
Benefits
Improves running power and calf strength
Common mistakes
Not raising heels high enough
Make it harder
Add weight or increase height
Make it easier
Use bodyweight only
Breathing
Exhale during calf raise
Build a workout with this exercise
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Intermediate · 5 sets × 20-40 minutesGeneral 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.