Calf Raise

A bodyweight isolation exercise for the calf muscles involving standing and raising your heels off the ground through plantar flexion of the ankle.

Instructions

1. Stand upright with your feet positioned about hip to shoulder-width apart.
2. Find a stable object or wall to lightly hold onto for balance if needed.
3. Position your body weight on the balls of your feet.
4. Raise your heels off the ground by pushing through your forefoot, rising up onto your toes.
5. Achieve maximum height in your calf contraction, standing on the balls of your feet.
6. Hold the top position briefly, squeezing your calf muscles.
7. Lower your heels back down to the ground in a controlled manner.
8. Repeat for the prescribed number of repetitions.

Tips

• Maintain an upright posture throughout the movement
• Keep your core engaged for stability and proper alignment
• Move through a full range of motion, from heels on the ground to maximum height
• Use controlled movements rather than bouncing at the bottom
• For added difficulty, hold dumbbells or perform on an elevated surface
• Perform this exercise after heavier lower body movements
• This bodyweight variation is excellent for warm-ups or high-rep training