Calf raise
A standing calf raise is rising up onto the balls of your feet and lowering back down with control. It works the calves, needs nothing but the floor, and helps with ankle strength for running and jumping.
- Group
- Legs
- Equipment
- None
- A first set
- 20 reps
How to do it
Start position
Stand tall with your feet hip-width apart, flat on the floor, hands on your hips.
One rep
- Rise onto the balls of your feet, lifting your heels as high as they go.
- Hold at the top for a moment.
- Lower your heels with control until they touch the floor again.
Tempo
About 1.8 seconds per rep, at a controlled pace. A set of 20 takes around 36 seconds.
Form cues
- Keep your knees straight but not locked.
- Rise straight up, not forward.
- The balls of your feet and your toes never leave the floor.
Common mistakes
- BouncingPause at the top and take a full second to lower.
- Rolling onto the outside of the feetPress through the big-toe side of each foot as you rise.
- Leaning forwardStack your hips over your ankles and rise straight up.