Back

Library

Appears in642 Workouts*

Calf Pump

Chris Heria
Chris Heria
@Chris Heria
InstagramInstagramYouTubeYouTube

Muscle Groups

Primary

Secondary

Instructions

Setup

Standing tall, engage your core with your hands clasped together in front of your chest for balance. Keep your feet hip-width apart and your spine neutral throughout the movement.

Movement

  1. Initiate the movement by driving through the balls of your feet to lift your heels off the ground as high as possible.

  2. Briefly pause at the peak of the contraction, focusing on squeezing your calves.

  3. Lower your heels back toward the floor in a slow, controlled motion without letting them fully touch the ground to maintain tension.

Form Tips

  • Keep your knees straight but not hyper-extended.

  • Focus on moving straight up rather than rocking forward or backward.

  • Keep your movements controlled and consistent throughout your sets.