Calf raise with grip on the horn

Calf raises with a handle on the horn is an effective exercise for targeted strengthening of the calf muscles.

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Preparation

Position the sleds at hip height so that the horn tips are approximately in the middle of your thighs. Turn both sleds slightly inwards.

Starting Position

Stand stable and parallel. Grab each horn with one hand and keep your arms straight. While standing upright, you will already feel tension on the horn. Keep your back straight, your stomach tight, and your gaze straight ahead towards the wall.

Execution

Now, stand slightly forward on your toes as far as you can. Keep your arms straight throughout. Make sure your feet are parallel to each other.

Now stand as far as possible on your tiptoes, keeping your arms stretched out. Make sure your feet remain parallel to each other.

Variants

Place your forefoot on a solid, non-slip surface such as a wooden block or a thick book. This way you will achieve an even deeper calf stretch.

Muscles Used

Calves

What makes this exercise particularly effective?

Calf raises with a handle on the horn combine the classical technique of standing calf raises with a stable grip on the horn ends of the EISENHORN DS and, if desired, additional resistance. Already in the starting position, you can feel tension on the handles. The back remains straight at all times, and by pushing up onto the balls of your feet, the calf muscles are isolated and activated to the maximum. Perform the movement cleanly and without momentum to ensure the target muscles are engaged as effectively as possible.

What effect does the exercise achieve?

Targeted strengthening of the calves: The gastrocnemius and soleus muscles are directly engaged.
Strengthening of stabilizing muscles: Gripping the horn handles also engages the forearm muscles and improves grip strength.
Core stability & posture: Maintaining an upright torso and tension in the core ensures that the movement remains focused on the calves.
Extended range of motion: Using small elevations under your toes allows for a more intense stretch of the calf muscles.
Gentle on the joints: Perform the movement in a slow, controlled manner, avoiding rounding the back, which makes this exercise relatively safe for the lower back and joints.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Even though calf raises with a handle on the horn are not part of the classical Big 5, they can be a valuable addition:

Balanced leg development: Big 5 exercises such as squats and deadlifts mainly target the thighs and glutes. Calf raises ensure complete lower-leg muscle activation.
Foot and ankle stability: Strong calves support movements such as running, jumping, and lifting, enhancing overall stability.
Transfer to sports and daily life: The ability to push off powerfully with the toes is important in many functional movements, such as climbing stairs or performing explosive actions.
Improved overall performance: Well-developed calves improve stability and efficiency in other Big 5 exercises, as they are part of the leg’s kinetic chain.