Perform standing heel raises while holding a dumbbell to strengthen the calf muscles through repeated plantarflexion.
How to do the Standing Calf Raise (Dumbbell)#
- Hold a dumbbell at your side and stand tall.
- Place the balls of your feet on a small 2–3 inch elevated surface with your heels hanging free.
- Lower your heels until you feel a stretch in the calves.
- Press through the balls of your feet to lift your heels as high as you can and squeeze the calves at the top while exhaling.
- Slowly lower your heels back to the starting position while inhaling.
Muscles worked#
- Primary: Calves
Common mistakes#
- Using momentum or bouncing instead of a controlled lift.
- Failing to lower the heels fully and losing the stretch.
- Rising too quickly without a deliberate squeeze at the top.
- Holding your breath throughout the set.
