Cable Reverse Calf Raise
The Cable Reverse Calf Raise primarily works the Tibialis Anterior. It is a cable isolation exercise at intermediate difficulty.
The Cable Reverse Calf Raise is an intermediate isolation exercise performed with cable, following a isolation movement pattern. It primarily targets the Tibialis Anterior. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable isolation pull exercise targeting the Tibialis Anterior.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Tibialis Anterior |
Muscles Worked
The Tibialis Anterior is the primary mover, taking on the bulk of the workload throughout the full range of motion.
Primary Muscles
- Primary Muscle Tibialis Anterior (calves)
How to Perform
Preparation
- Place cable belt or dip belt around waist.
- Kneel before low pulley and attach it to cable.
- Stand and position heels on forward edge of platform.
- Grasp support bar for balance.
Execution
- Pull forefeet up toward body as far as possible.
- Return by extending feet until toes are pointed downward.
- Repeat.
Comments
- A short chain may be used to add length to cable so belt can be more easily attached to cable as long as it is short enough to allow full range of motion.
- Calf block or exercise step that will not overturn can be used as platform.
- Keep knees and hips straight throughout exercise.
- The exercise can be made more difficult by positioning heels closer to edge of platform.
- SeeDorsal Flexor Calf Exercise Analyses.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Tibialis Anterior) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.