Calves · Resistance bands

Band Two Legs Calf Raise (Band under Both legs)

The band two legs calf raise is an isolation movement designed to build strength and endurance in the gastrocnemius and soleus muscles. It fits well into any home or gym routine and is typically performed toward the end of a lower-body workout.

Muscles: Calves
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Stand with the middle of the band under the balls of both feet, feet hip-width apart, holding a handle in each hand.
Pull the handles up to your shoulders so the band is taut, and keep your back straight and core braced.
Inhale, then as you exhale, rise up onto your toes as high as possible, lifting your heels off the floor.
Squeeze your calves at the top for a moment.
Inhale and slowly lower your heels back to the floor.

Common mistakes

Allowing the arms to move up and down instead of keeping the hands anchored at shoulder height reduces tension on the calves.
Cutting the range of motion short at the top prevents a full peak contraction of the calf muscles.
Bouncing off the floor instead of controlling the descent shifts the workload onto the Achilles tendons.

Tips

Pause for a full second at the top of the movement to maximize the tension provided by the band.
Keep your hands locked securely at shoulder height throughout the entire set to maintain steady resistance.
Lower your heels back to the floor slowly, taking about two seconds on the way down.

Sets and reps

Perform 3 to 4 sets of 15 to 25 repetitions, as the calves respond best to higher volume. Rest for 60 to 90 seconds between sets.

Muscles worked

Band Two Legs Calf Raise (Band under Both legs): calves

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Which muscles are targeted by this movement?

The exercise primarily targets the gastrocnemius and soleus muscles of the calf, while also challenging the stabilizing muscles of the ankles.

Is this exercise safe for the lower back?

Yes, because the resistance is provided by an elastic band rather than a heavy barbell on your shoulders, spinal compression is minimal.

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