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Deficit Calf Raise

Performed off a step so the heel drops below the toes. The extra stretch is where most calf growth actually comes from.

BeginnerStep / block3 × 12–20
Deficit Calf Raise demonstration thumbnail — Deficit Single Leg Calf Raises (Exercise Demo)
GastrocnemiusStep / block

Deficit Calf Raise

Demo · The Barefoot Sprinter

Verified Deficit Calf Raise demonstration by The Barefoot Sprinter. Click to play.

How to do the Deficit Calf Raise

  1. 1Heels drop as far as comfortable
  2. 2No bouncing out of the bottom
  3. 3Slow 3-second negatives
  4. 4Rise all the way onto the toes

Benefits of the Deficit Calf Raise

  • Builds strength and size in the gastrocnemius through a deep, loaded stretch
  • Also trains soleus as supporting movers
  • Simple equipment, high return — easy to program anywhere
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services