Standing Calf Raises

01 Steps

1. 1 Stand with feet hip-width apart near a wall or support for balance.
2. 2 Slowly rise onto the balls of your feet by contracting your calves.
3. 3 Hold the top position for 1 second, squeezing your calves hard.
4. 4 Lower slowly while controlling the negative phase (3 seconds).
5. 5 Let your heels touch the floor before rising again.

02 Tips

• ✓ For more range of motion, place the balls of your feet on a step and let your heels drop below the step level.
• ✓ Do the single-leg version to double the load.
• ✓ The lowering phase is more important than the rising — slow it down.

03 Common mistakes

• ✗ Going too fast: calves respond better to a slow, controlled tempo.
• ✗ Not rising high enough: go all the way up on your toes.
• ✗ Leaning forward: stay upright.

04 If you struggle

• → Hold a wall for balance.
• → Reduce range of motion by not rising as high.
• → Start with shorter sets (10 reps) and increase progressively.