ex_W5BUVQ

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Lower Legs · Cable

Cable Calve Raise

beginnerstrengthMale & female model

Cable Calve Raise is a beginner isolation strength exercise that works the calves (lower legs), with the shins assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Calves
Body part: Lower Legs
Equipment: Cable
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Calves · Gastrocnemius, Soleus

Secondary muscles

Shins · tibialis anterior

How to do Cable Calve Raise

Stand facing a low cable pulley with a straight bar attachment, with your feet hip-width apart, holding the bar in front of your hips with both hands.
Push through your forefeet to raise your heels as high as possible.
Pause for a second at the peak of the movement and then slowly lower your heels back to the starting position.
Repeat for the desired repetitions.

Form tips

Focus on moving only at the ankles to isolate your calves.
Keep your knees slightly bent and avoid locking them out to minimize knee stress.
Hold the top position for a second to maximize contraction.

Cable Calve Raise alternatives

Smith Machine Calf Raise

Calves · beginner

Kettlebell Calf Raise

Calves · intermediate

Standing Calf Raise Resistance Band

Calves · beginner

Bodyweight Standing Calf Raise

Calves · beginner

More calves exercises

Donkey Calf Raise

Calves · intermediate

Kettlebell Seated Calf Raise

Calves · beginner

Calf Raise Clap

Calves · advanced

Landmine Calf Raise

Calves · intermediate

Dumbbell Seated Calf Raise

Calves · beginner

Dumbbell Standing Calf Raise

Calves · beginner

Calf Raise With Wall Support

Calves · intermediate

Calf Raise Leg Press Machine

Calves · beginner

Cable Calve Raise FAQ

What muscles does Cable Calve Raise work?

Cable Calve Raise mainly works the calves in the lower legs (Gastrocnemius and Soleus). The shins work as secondary muscles.

What equipment do you need for Cable Calve Raise?

You need a cable.

How many sets and reps of Cable Calve Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Calve Raise good for beginners?

Yes. Cable Calve Raise is rated beginner, so it's a sound choice while you learn to train the calves.

How many calories does Cable Calve Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Cable Calve Raise?

Other exercises for the calves include Smith Machine Calf Raise, Kettlebell Calf Raise, Standing Calf Raise Resistance Band and Bodyweight Standing Calf Raise.

For developers

Use Cable Calve Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_W5BUVQ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_W5BUVQ",
  "name": "Cable Calve Raise",
  "model": "male",
  "counterpartId": "ex_45PZMS",
  "target": "Calves",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_W5BUVQ/mp4-720.mp4?…",
    "poster": "https://…/ex_W5BUVQ/poster.jpg?…"
  }
}