Rise and lower your heels from a standing position to plantarfex and extend the ankle, with the calves providing the primary force. Perform the movement from a flat floor or with the balls of the feet on a small raised edge for extra range of motion.
How to do the Standing Calf Raise (Bodyweight)#
- Stand tall with your feet hip-width apart; place the balls of your feet on a small step if you want extra range, or keep feet flat on the floor.
- Drop your heels down until you feel a stretch through the calves.
- Drive through the balls of your feet and lift your heels as high as possible while keeping your body upright.
- Hold briefly at the top and squeeze the calves.
- Slowly lower your heels back to the start under control and repeat for the desired reps.
Muscles worked#
- Primary: Calves
Common mistakes#
- Bouncing or using momentum instead of a controlled lift.
- Not lowering the heels fully to achieve a stretch.
- Leaning forward or allowing the knees to bend and shift weight unevenly.
