How to do a TRX Calf Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX Calf Raise
Target muscles worked
Instructions for Proper Form
This exercise is a variation on the more standard calf raise. Like the standard calf raise, this exercise primarily targets the calves. However, using a TRX strap allows you to lean forward and increase your range of motion and improving muscle activation.
- Stand upright while grabbing the TRX handles with an overhand grip in front of your shoulders. Raise your heels off the floor to get up on your tiptoes keeping your legs extended. Return to the starting position and repeat for the allotted repetitions.
Sets & Reps Calculator
Average TRX Calf Raise standards by male, female, gender, 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.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets10reps12reps
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Alternatives & Variations to TRX Calf Raise
1. Calf Raise
75 mSCORESWAPPED 201 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
2. Seated Machine Calf Press
92.7 mSCORESWAPPED 198 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
3. Calf Press
91.6 mSCORESWAPPED 187 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
4. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 143 TIMESStanding Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.
5. Standing Barbell Calf Raise
87.1 mSCORESWAPPED 124 TIMESThis exercise is a barbell variation of the standard calf raise. Like the standard variation, this exercise primarily targets your calves. The use of a barbell allows you to increase the resistance for this exercise beyond just your bodyweight.
6. Standing Kettlebell Calf Raise
53.4 mSCORESWAPPED 101 TIMESThis exercise is a weighted variation of the more standard calf raise. Like the standard calf raise, this exercise primarily targets your calves. The use of a raised surface allows for greater range of motion which leads to better muscle activation. This is a great exercise for developing muscle mass and strength in your calves.
7. Single Leg Standing Calf Raise
72 mSCORESWAPPED 99 TIMESThis exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
8. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 94 TIMESSeated Dumbbell Calf Raise is a variation on the more standard Calf Raise. By performing this exercise from a seated position, you add significantly more stability to the movement. This allows you to focus on exertion rather than stability. By using a dumbbell on each leg, you ensure that you aren’t compensating for any lack of strength between sides.
9. Standing Machine Calf Press
80.3 mSCORESWAPPED 83 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine gives you more control over your resistance, allowing you to better control the weight you’re moving. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Intermediate
- Calves
- Calf Raise Machine
10. Smith Machine Calf Raise
77.6 mSCORESWAPPED 74 TIMESThis exercise is a Smith Machine variation of the standard calf raise. Like the standard version, this exercise primarily targets the calves. The use of a Smith Machine allows to increase resistance beyond just your bodyweight.