Landmine Calf Raise

Beginner Isolation

Barbell
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A standing calf raise holding the raised end of a barbell anchored at the floor, leaning slightly into it. Trains the calves, with the bar adding load from the front and giving you a point of balance.

How to do the Landmine Calf Raise

  1. Stand facing the landmine, bar end at upper chest in both hands.
  2. Lean slightly into the bar, knees slightly bent.
  3. Push up through your toes, raising your heels as high as possible.
  4. Slowly lower your heels back to the floor.
Full technique — 6 steps
  1. Anchor one end of a barbell in a landmine and stand facing the raised end.
  2. Hold the end of the bar at upper-chest height with both hands, one cupped over the other.
  3. Lean slightly forward into the bar with a slight knee bend and your feet flat.
  4. Drive through the balls of your feet and raise your heels as high as possible.
  5. Keep your knees and hips still so only your ankles move.
  6. Lower your heels back to the floor under control before the next rep.

Common mistakes

  • Bending knees to assist
  • Pushing the bar up with the arms
  • Using short partial reps
  • Rolling ankles inward or outward
  • Bouncing out of the bottom

Form cues

  • Move only at ankles
  • Rise as high as possible
  • Slight knee bend
  • Squeeze the top
  • Keep ankles from rolling

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Machine

Dumbbells

Kettlebell

No equipment

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

  1. Easier Seated Calf Raise Beginner
  2. This exercise Landmine Calf Raise Beginner
  3. Harder Standing Calf Raise Beginner
  4. Harder Barbell Explosive Calf Raise Intermediate

Too hard for now? Start with the Seated Calf Raise.

Quick answers

What muscles does the Landmine Calf Raise work?

Primary: Calves 9/10.

When should I do the Landmine Calf Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Landmine Calf Raise?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3 reps in reserve.

What can I do instead of the Landmine Calf Raise?

Machine: Leg Press Calf Raise, Smith Machine Calf Raise. Dumbbells: Single Leg Dumbbell Seated Calf Raise, Dumbbell Single Leg Calf Raise. Kettlebell: Kettlebell Calf Raise, Kettlebell Seated Calf Raise. No equipment: Donkey Calf Raise, Wall Supported Calf Raise.

What is an easier version of the Landmine Calf Raise?

Seated Calf Raise (Beginner).

What is a harder version of the Landmine Calf Raise?

Standing Calf Raise (Beginner), Barbell Explosive Calf Raise (Intermediate).

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