This exercise targets the gastrocnemius and soleus muscles of the calves, helping build strength and endurance in the lower legs.
How to Perform Calf Raises
Starting Position:
- Stand upright with your feet hip-width apart on a step.
- Place the balls of your feet near the edge of the step.
- Keep your toes pointing forward.
- Distribute your weight evenly on both feet.
- You can place your hands on your hips or hold onto a wall, banister or furniture for balance.
Execution:
- Slowly raise your heels off the ground as high as possible by pushing through the balls of your feet.
- Pause briefly at the top of the movement for 1–2 seconds and feel the contraction in your calves.
- Lower your heels back down in a controlled motion until your heels are below the step.
- Pause briefly at the bottom of the movement and feel the stretch in your calves.
- Avoid bouncing.
Repetitions:
Perform 2–4 sets of 12–20 repetitions, depending on your fitness level and goals.
Tips for Proper Form
- Engage your core throughout the movement for stability.
- Keep your knees straight but not locked.
- Perform the movement slowly and deliberately to maximize muscle engagement.
- Avoid leaning forward or backward—keep your posture upright.
Progressions & Variations
- Add weight: Hold dumbbells or a barbell to increase difficulty.
- Single-leg version: For more targeted exercise, try the one-legged calf raise.
Common Mistakes to Avoid
- ❌ Bouncing through the reps—always maintain control.
- ❌ Partial range of motion—go as high and as low as you can on your toes.
- ❌ Letting ankles roll inward or outward—keep your feet aligned.