Deadlift to Calf Raise being performed with proper form

How to do a Deadlift to Calf Raise

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
197,096
Popularity Rank
320th
Difficulty
Intermediate
Hamstrings Strength
86 mSCORE 34th
Equipment Required

Workouts with Deadlift to Calf Raise

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    Lower Back, Calves, Trapezius, Back, Quads, Glutes

    Instructions for Proper Form

    This compound exercise combines the strength-building benefits of the deadlift with a calf raise to target the posterior chain and calves simultaneously. Starting with a traditional deadlift to engage the hamstrings, glutes, and lower back, the movement transitions into a calf raise at the top, enhancing lower leg strength and stability. Ideal for those looking to maximize their workout efficiency, this variation also improves balance and postural support.

    1. Position a loaded barbell on the floor in front of you.
    2. Stand with your feet shoulder-width apart.
    3. Squat over the barbell.
    4. Position your hands on the barbell so they are wider than your shoulders and grasp the barbell with an overhand grip.
    5. Engage your core, straighten your back, and keep your chest up to maintain proper form.
    6. Roll the barbell toward your shins, making contact with them.
    7. Engage your back and shoulders so that your upper body is ready to perform the movement.
    8. Extend your legs fully by engaging your quads, glutes, and hamstrings.
    9. Drive your hips forward as you stand to raise the barbell off the floor with force.
    10. Once standing, engage your calves to raise yourself onto your toes.
    11. Hold this position for a moment.
    12. Return to the starting position.

    Weight & 1 Rep Max Calculator

    Average Deadlift to Calf Raise standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      50
      lbs
      1 Rep Max
      65
      lbs
    • intermediate
      8
      reps
      60
      lbs
      75
      lbs
    • advanced
      8
      reps
      80
      lbs
      100
      lbs

    Enter your stats to calculate your Reps & Weight

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    Alternatives & Variations to Deadlift to Calf Raise

    Filter By

    1. 1. Deadlift

      Photo of Deadlift being performed
      98.7 mSCORESWAPPED 5,072 TIMES

      Deadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.

    2. 2. Dumbbell Romanian Deadlift

      Photo of Dumbbell Romanian Deadlift being performed
      97.6 mSCORESWAPPED 2,835 TIMES

      This exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.

    3. 3. Romanian Deadlift

      Photo of Romanian Deadlift being performed
      98.6 mSCORESWAPPED 2,557 TIMES

      Romanian Deadlift is a variation on the more standard Deadlift. It’s a compound exercise that primarily targets your glutes, and hamstrings. Unlike the standard Deadlift, this variation focuses mostly on driving your hips forward to raise the weight, and restricts movement in your knees. This is a great exercise for building strength, and can translate well to other exercises that utilize a hip hinge.

    4. 4. Seated Leg Curl

      Photo of Seated Leg Curl being performed
      98.8 mSCORESWAPPED 2,477 TIMES

      Seated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.

    5. 5. Lying Hamstrings Curl

      Photo of Lying Hamstrings Curl being performed
      95.8 mSCORESWAPPED 1,787 TIMES

      Lying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.

    6. 6. Kettlebell Sumo Squat

      Photo of Kettlebell Sumo Squat being performed
      87.3 mSCORESWAPPED 886 TIMES

      Kettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.

    7. 7. Sumo Deadlift

      Photo of Sumo Deadlift being performed
      88.9 mSCORESWAPPED 885 TIMES

      Sumo Deadlift is a variation on the more standard Deadlift. Like other Deadlifts, this is a compound exercise that primarily targets muscles in the rear chain (backside of the body), and especially hamstrings and glutes. While this exercise receives some criticism, it’s a perfectly valid choice for building strength, and a great addition to your leg days.

    8. 8. Single Leg Romanian Deadlift

      Photo of Single Leg Romanian Deadlift being performed
      80.8 mSCORESWAPPED 867 TIMES

      Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.

    9. 9. Good Morning

      Photo of Good Morning being performed
      90.4 mSCORESWAPPED 866 TIMES

      Good Morning’s are a compound exercise that primarily target muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. While this can be an effective exercise, there is some risk to performing this exercise with a loaded barbell on your back. If you’re unfamiliar with this exercise, try starting with a dumbbell variation as you learn the movement.

    10. 10. Dumbbell Romanian Deadlift to Calf Raise

      Photo of Dumbbell Romanian Deadlift to Calf Raise being performed
      63.1 mSCORESWAPPED 762 TIMES

      The Dumbbell Romanian Deadlift to Calf Raise is a compound exercise that effectively combines the hamstring and glute activation of the Romanian Deadlift (RDL) with the calf-strengthening benefits of a calf raise. Holding dumbbells, the movement starts with an RDL, hinging at the hips to lower the weights while keeping the back straight, then transitions into a calf raise by lifting onto the toes at the stand-up phase. This exercise not only targets the posterior chain but also improves lower leg strength and balance, making it ideal for those looking to enhance lower body power and stability in a single, efficient movement.