Floating Heel Calf Raise

The Floating Heel Calf Raise is a compound exercise that combines a static lunge position with a calf raise to target the calves and lower legs. By elevating the heel of the front foot, this exercise adds an extra challenge to the calf muscles.

Muscles Targeted:

  • Primary: Gastrocnemius (Calves)
  • Secondary: Soleus, Quadriceps, Hamstrings

Equipment Needed:

  • None (Bodyweight Exercise)

Exercise Description:

  1. Starting Position: Stand with one foot forward and the other foot extended back, creating a lunge position.
  2. Heel Elevation: Place the heel of the front foot on a slightly elevated surface, such as a step or block, keeping the toes on the ground.
  3. Lunge Position: Ensure the back leg is straight and the front knee is bent at a 90-degree angle, forming a stable lunge stance.
  4. Calf Raise: While maintaining the lunge position, lift the heel of the front foot by pushing through the ball of the foot.
  5. Full Extension: Elevate the heel as high as possible, contracting the calf muscles at the top of the movement.
  6. Controlled Descent: Lower the heel back down in a controlled manner, feeling a stretch in the calf muscles.
  7. Repeat: Perform the desired number of repetitions on one leg before switching to the other leg.


  • Keep the core engaged for stability during the exercise.
  • Maintain an upright posture with shoulders back.
  • Control the movement to ensure proper muscle engagement.
  • Adjust the height of the surface under the front heel based on comfort and flexibility.


  • Single-Leg Floating Heel Calf Raise: Perform the exercise one leg at a time for a greater challenge.
  • Weighted Floating Heel Calf Raise: Hold dumbbells in each hand for added resistance.


  • Targets the calf muscles with an emphasis on the gastrocnemius.
  • Incorporates stability and balance elements through the lunge position.
  • Provides a dynamic stretch to the calf muscles during the lunge.

The Floating Heel Calf Raise is an effective exercise for strengthening and sculpting the calves while enhancing stability and balance through the lunge position.