Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
AdvancedIsolationBodyweight
Box Jump Down With One Leg Stabilization
Calves · Lower Legs
4
sets
8–12
reps
1m 15s
Rest time
~6
Calories / set
Instructions
- 1
Stand in front of a box or platform with your feet shoulder-width apart.
- 2
Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge.
- 3
Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground.
- 4
Hold this position for a few seconds, engaging your calf muscles to maintain balance.
- 5
Slowly step down with the foot that is on the box, returning to the starting position.
- 6
Repeat the exercise with the other leg.
Muscles worked
Primary
Calves
quadriceps
Secondary
quadricepshamstringsglutes
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Bodyweight
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Calves · Lower Legs
Beginner6
Resistance band
Band Single Leg Calf Raise
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Alternatives
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