How to do a calf raise
A calf raise is a standing move where you rise up onto the balls of your feet and lower your heels back down. It strengthens your calves and trains the ankle control you use when you walk, run and jump.
- Lower body
- No equipment
- 15 reps
standing calf raise, heel raise
How to do it
- Stand tall with your feet hip-width apart, near a wall or chair for balance.
- Spread your weight evenly across the balls of both feet.
- Press down through your big toes and rise as high onto the balls of your feet as you can.
- Pause for one second at the top.
- Lower your heels slowly until they touch the floor.
Form cues
- Rise high onto the balls of your feet
- Lower your heels slowly
- Keep your ankles straight, not rolled out
Muscles worked
Main: calves
Also: core
Common mistakes
- Bouncing quickly with short reps. Fix: Pause at the top and take about two seconds to lower.
- Rolling onto the little toes. Fix: Keep pressure on your big toes so your ankles rise straight.
- Bending the knees to get higher. Fix: Keep your knees straight but not locked, and rise with your ankles.
Make it easier: Supported calf raise
Hold a wall or chair with both hands and rise only as high as is comfortable.
Make it harder: Single-leg calf raise
Do the raise on one foot with a hand on the wall, or stand on a step so your heels lower below the step.
In a workout
Do 15 reps per set, for 2-4 sets, with a pause at the top and a slow lower.
Safety: If you have Achilles tendon or ankle pain, keep the range small and hold a support, and stop if pain gets worse.
Questions
What muscles do calf raises work?
Your calves: the gastrocnemius with straight knees and the soleus, which works more when your knees bend.
Should I do calf raises on a step?
A step lets your heels drop lower for a bigger range. Start on flat ground and try the step later.
How many calf raises should I do?
Start with 2-3 sets of 15 slow reps. Add sets or switch to one leg when it gets easy.
