Description:
The Pike builds the calf muscles by rising up onto the balls of the feet against resistance. The straight leg position emphasizes the gastrocnemius, the larger calf muscle.
Benefits:
- Builds calf size and strength.
- Improves ankle stability and push off power.
- Supports running, jumping, and lifting.
- Strengthens the lower leg.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Gastrocnemius
Secondary Muscles
- Soleus
Classification:
| Mechanics: | Isolated |
| Force: | Push |
| Utility: | Auxiliary |
Instructions:
- Set up with the balls of your feet on the platform or floor and your heels free to drop.
- Rise up as high as you can onto the balls of your feet.
- Squeeze the calves at the top.
- Lower under control until you feel a stretch at the bottom.
- Repeat for the desired reps.
Common Mistakes:
- Bouncing out of the bottom instead of controlling the stretch.
- Using a short range of motion.
- Rushing the reps.
- Letting the ankles roll outward.
Variations:
- Standing Calf Raise
- Seated Calf Raise
- Leg Press Calf Raise
- Donkey Calf Raise
Safety Tips:
- Use a full range with a controlled stretch and squeeze.
- Avoid bouncing.
- Use a load you can control.
- Stop if you feel achilles or ankle pain.
Additional Information:
Calves respond well to a full range of motion and a strong stretch at the bottom. Control each rep rather than bouncing.
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