Hand-Supported Suitcase Calf Raise Guide
Master the hand-supported suitcase calf raise with our professional guide. Improve calf size and ankle stability using this balanced isolation move.
How to Perform
- Stand on the edge of a step or weight plate with your heels hanging off, holding a dumbbell in one hand.
- Place your free hand on a wall or rack at shoulder height to maintain balance throughout the set.
- Lower your heels toward the floor in a controlled manner until you feel a deep stretch in your calves.
- Pause for one second at the bottom of the movement to eliminate momentum from the Achilles tendon.
- Press through the balls of your feet to raise your heels as high as possible, contracting the calf muscles at the top.
- Hold the peak contraction for a brief moment before slowly lowering back to the starting position.
- Complete the desired repetitions on one leg before switching the weight and hand support to the other side.
Common Mistakes
- Bouncing at the bottom of the rep instead of using controlled muscle tension.
- Using a range of motion that is too shallow to fully activate the gastrocnemius.
- Relying too heavily on the support hand to pull yourself upward.
- Bending the knees significantly, which shifts the emphasis away from the upper calf.
Muscles Worked
Primary movers
- Calves
Stabilizers
- Gastrocnemius
- Soleus
- Foot stabilizer muscles
Related Guides
- 1 Leg Box Squat — Legs
- Abductor Machine — Legs
- Adductor Machine — Legs
Calves · Legs