Goblet Standing Calf Raise on Plates

Learn how to do Goblet Standing Calf Raise on Plates with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Calves Deep Core DumbbellsPlates

Goblet Standing Calf Raise on Plates is a Dumbbells/Plates exercise that primarily targets the Calves, with secondary activation of the Deep Core. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..

How to Do Goblet Standing Calf Raise on Plates

A calf raise performed while holding a dumbbell in a goblet position, with forefeet elevated on plates to increase stretch and range of motion.


💡 Instructions:


  • Stand with the balls of your feet on plates, holding a dumbbell vertically at chest height in a goblet grip.

  • Keep your core tight and posture upright.

  • Push through the balls of your feet to raise your heels as high as possible.

  • Pause briefly at the top, contracting your calves.

  • Lower your heels slowly past the plate level for a deep stretch, then repeat.


⚠️ Common mistakes:


  • Bouncing without control.

  • Letting the heels drop too quickly.

  • Leaning forward excessively.

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Muscles Worked by Goblet Standing Calf Raise on Plates

Primary Calves
Secondary
Deep Core

Equipment

  • Dumbbells
  • Plates

Calories Burned Doing Goblet Standing Calf Raise on Plates

Calorie Calculator

MET 3.5
Estimated burn
123 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Goblet Standing Calf Raise on Plates

Type
Dumbbells exercise
Primary muscle
Calves
Secondary muscles
Deep Core
MET value
3.5
Calories (30 min, 70kg)
≈ 123 cal
Video quality
4K with male and female demonstrations

FAQ: Goblet Standing Calf Raise on Plates

What muscles does Goblet Standing Calf Raise on Plates work?

Goblet Standing Calf Raise on Plates primarily targets the Calves, with secondary engagement of the Deep Core.

How do you do Goblet Standing Calf Raise on Plates correctly?

A calf raise performed while holding a dumbbell in a goblet position, with forefeet elevated on plates to increase stretch and range of motion. 💡...

Is Goblet Standing Calf Raise on Plates good for beginners?

Goblet Standing Calf Raise on Plates has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Goblet Standing Calf Raise on Plates?

Goblet Standing Calf Raise on Plates requires: Dumbbells, Plates.

What are the benefits of Goblet Standing Calf Raise on Plates?

Goblet Standing Calf Raise on Plates strengthens the Calves, engages the Deep Core.

What exercises are similar to Goblet Standing Calf Raise on Plates?

Similar exercises to Goblet Standing Calf Raise on Plates include Calf Press on Leg Press, Seated Calf Raise, Seated Dumbbell Calf Raise on Plates, Seated Leg Press Calf Raise.

Is Goblet Standing Calf Raise on Plates better than Calf Press on Leg Press?

Both Goblet Standing Calf Raise on Plates and Calf Press on Leg Press target the Calves. Choose based on your available equipment and training goals.

Alternative Exercises

Calf Press on Leg Press
MET 3.5

Calf Press on Leg Press

  • Machine
Seated Calf Raise
MET 3

Seated Calf Raise

  • Machine
Seated Dumbbell Calf Raise on Plates
MET 3

Seated Dumbbell Calf Raise on Plates

  • Dumbbells
  • Bench
  • Plates
Seated Leg Press Calf Raise
MET 3.5

Seated Leg Press Calf Raise

  • No equipment
Calf Extension (Machine)
MET 3.5

Calf Extension (Machine)

  • Machine

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