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Calf Raises Drag to rotate
Lower Body & Glutes

How to do Calf Raises

Calf raises lift the heels off the floor to strengthen the calves, ankles and improve balance.

Difficulty
Beginner
Equipment
None or Step
Sets & reps
3 sets of 15-20 reps

Target muscles

  • Gastrocnemius
  • Soleus

Also works

  • Tibialis Posterior
  • Core
PrimarySecondary
Technique

Step-by-step instructions

  1. Stand tall with feet hip-width apart and hands on your hips.
  2. Press through the balls of your feet to raise your heels as high as possible.
  3. Pause briefly at the top.
  4. Lower your heels slowly back to the floor.
  5. Repeat for the desired number of reps.

Common mistakes

  • Bouncing quickly through the reps.
  • Rolling onto the outer edges of the feet.
  • Not lifting the heels fully.
  • Leaning forward.

Benefits

  • Strengthens and tones the calves.
  • Improves ankle stability.
  • Supports running and jumping performance.
  • Improves balance.

Simple, Effective Calf Raises

Strong calves support running, jumping and even walking up stairs. Calf raises isolate the gastrocnemius and soleus, strengthen the ankles and can be done anywhere, anytime.

Get More From Each Rep:

  • Pause for a second at the top.
  • Lower slowly for a full stretch.
  • Try single-leg raises to progress.
Keep going

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