- Feels in
- Calves, Achilles tendon
- Needed
- A step, dumbbells optional
Step by step
- 1Stand with the balls of your feet on a step, heels hanging free.
- 2Lower your heels until you feel a stretch in your calves.
- 3Push yourself as high onto your toes as you can.
- 4Squeeze for one second and lower over three seconds.
Watch for
- Full range
- One second at the top
- Three seconds down
Common mistakes
- Bouncing up and down with a small range.
- Rolling outward over the side of your foot.
Too heavy
On both legs with no extra weight.
Too light
On one leg, or with dumbbells in your hands.
Injury prevention —
Do not bounce at the bottom; let your heel sink calmly and only push once the stretch has faded.
Frequently asked questions
Which muscles does the Calf raise train?
Calves, Achilles tendon
What do you need for the Calf raise?
A step, dumbbells optional
What are common mistakes in the Calf raise?
Bouncing up and down with a small range. Rolling outward over the side of your foot.
What if the Calf raise is too hard?
On both legs with no extra weight.
How do you make the Calf raise harder?
On one leg, or with dumbbells in your hands.
Take this exercise further
General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.
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