Male model ex_G5UV6X

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Lower Legs · Body Weight

Calf Raise Clap

advancedplyometric

Calf Raise Clap is an advanced isolation plyometric exercise that works the calves (lower legs), with the quadriceps and shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.

Target: Calves
Body part: Lower Legs
Equipment: Body Weight
Category: Plyometric
Mechanic: Isolation
Force: Push
Sets × reps: 1-3 × 30-60 sec
Calories / min: ≈ 9.8 kcal

Primary muscles

Calves · Gastrocnemius, Soleus

Secondary muscles

Quadriceps · Quadriceps Femoris
Shoulders · Deltoids

How to do Calf Raise Clap

Stand with your feet shoulder-width apart and your arms extended out to the sides at shoulder level.
Lift your heels off the floor as high as possible while simultaneously bringing your arms forward to clap, keeping them straight.
Lower your heels back to the floor and return your arms to the starting position.
Repeat the movement for the desired number of repetitions.

Form tips

Keep your head up and eyes forward to maintain proper alignment and balance.
Squeeze your calf muscles fully at the top of the movement for maximum benefit.
Focus on keeping your arms straight and level with your shoulders throughout the exercise to maintain proper form.

Calf Raise Clap alternatives

Kettlebell Calf Raise

Calves · intermediate

Smith Machine Calf Raise

Calves · beginner

Dumbbell Seated Calf Raise

Calves · beginner

Standing Calf Raise Resistance Band

Calves · beginner

More calves exercises

Dumbbell Standing Calf Raise

Calves · beginner

Donkey Calf Raise

Calves · intermediate

Kettlebell Seated Calf Raise

Calves · beginner

Bodyweight Standing Calf Raise

Calves · beginner

Landmine Calf Raise

Calves · intermediate

Elevated Standing Calf Raise

Calves · beginner

Calf Raise With Wall Support

Calves · intermediate

Calf Raise on Hack Squat Machine (Variation 2)

Calves · beginner

Calf Raise Clap FAQ

What muscles does Calf Raise Clap work?

Calf Raise Clap mainly works the calves in the lower legs (Gastrocnemius and Soleus). The quadriceps and shoulders work as secondary muscles.

What equipment do you need for Calf Raise Clap?

None. Calf Raise Clap is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Calf Raise Clap should I do?

Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Calf Raise Clap good for beginners?

It's rated advanced, so it's best left until you have a solid base of strength and technique.

How many calories does Calf Raise Clap burn?

About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.

What is a good alternative to Calf Raise Clap?

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

For developers

Use Calf Raise Clap 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.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_G5UV6X" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_G5UV6X",
  "name": "Calf Raise Clap",
  "model": "male",
  "target": "Calves",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_G5UV6X/mp4-720.mp4?…",
    "poster": "https://…/ex_G5UV6X/poster.jpg?…"
  }
}