Deficit calf raise

A isolation exercise for the calves. Equipment: plyo box or step.

Orbit

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WorksCalves

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Balls of the feet on a step, heels hanging off.
Drop the heels into a deep stretch
Rise as high as you can

Muscles worked

Deficit calf raise: 3D figure mid-rep with the calves highlighted

Calves · main

Equipment

Plyo box or step

Alternatives

Exercises that train the same main muscles. See all deficit calf raise alternatives.

Ankle hopsNo equipment
Band calf raiseResistance bands
Band shin raiseResistance bands
Barbell calf raiseBarbell, Squat rack and Plyo box or step
Bent-knee calf raiseNo equipment
Bent-over calf raisePlyo box or step

More calves exercises

Standing calf raiseCalf raise machine
Single-leg dumbbell calf raiseDumbbells and Plyo box or step
Calf raiseNo equipment
Jumping jacksNo equipment
High kneesNo equipment
Leg press calf raiseLeg press

Put the deficit calf raise in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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