📖 Static demo — read-only snapshot

You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:

  • Global search (sidebar) is disabled — it queries the API.
  • The JSON API and the API “Try it” playgroundaren’t included.
  • The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.

Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.

Calf Raise (Explosive Concentric)

Draftstrength88%intermediate⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
Standing tall, feet hip-width (progressing to single-leg with load), forefoot on the floor or step edge with heels down
End
Up on the balls of the feet at full ankle plantarflexion, ankles fully extended
Range of Motion
0° to full ankle plantarflexion — 1s explosive concentric rise, 3s controlled eccentric lower

How to Perform

Heel raise with a 1-second explosive concentric and 3-second controlled eccentric. Progress to single-leg with load.

Watch on YouTube↗

Opens a YouTube search for “Calf Raise (Explosive Concentric)”

Equipment:dumbbell
Starting position: standing

Coaching Cues

  1. 1

    Triple-quick calf — push fast, lower slow

    (verbal)
  2. 2

    Drive the floor away in one explosive instant

    (verbal)
  3. 3

    Lower over three slow seconds back to the floor

    (verbal)
  4. 4

    Toes spring like a piano hammer striking a string

    (visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×12, 3×/week. 70–80% 1RM when loaded.

EMG Activation Data

Progressive resistance at 70–80% 1RM improves gait speed MD=0.13 m/s [Van Abbema 2015].

Muscles Involved (5)

Primary Movers

Gastrocnemius
Soleus

Secondary Movers

Flexor Hallucis Longus

Stabilizers

Peroneus Longus (Fibularis Longus)

Lengthened / Stretched

Tibialis Anterior— AUDIT: Concentric plantarflexion with TA absent from the working muscles — clean antagonist stretched at end-range plantarflexion.

Easier Variations ↓

1

Slow Calf Raise

Remove tempo emphasis, focus on range.

2

Regress to heel-raise

AUDIT: Remove tempo/explosive emphasis; perform standard-tempo calf raises focusing on range.

Harder Variations ↑

1

Single-Leg Explosive Calf Raise

Unilateral loading.

2

Loaded Single-Leg Calf Raise

Dumbbell or barbell.

3

Plyometric Bounding

Horizontal bounding for eccentric overload.

Target Movements (1)

Ankle PlantarflexionTalocrural Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

WalkingessentialStair ClimbingessentialRunning and JoggingJumping & Landing

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Achilles Tendinopathyrehab⚠Improve Vertical JumpperformanceImprove Running SpeedperformanceFall Preventionprevention

Research Notes

AUDIT[low]: evidenceLevel is 'strong' but the sources array is only generic textbooks; the gait-speed effect attributed to Van Abbema 2015 is cited only inline. → Add Van Abbema 2015 to sources or downgrade the evidence level.