Calf Raise

Calf raises are a simple but effective exercise to strengthen the calf muscles, especially the gastrocnemius and soleus. These muscles are essential for ankle stability, jumping, and running, and calf raises can be done anywhere without advanced equipment. The exercise can easily be varied to increase intensity and target different parts of the calf muscles.

Correct technique

Here's how to perform a proper calf raise:

  1. Stand with your feet shoulder-width apart and your heels flat on the floor.
  2. Slowly lift your heels up so you are standing on your toes while maintaining your balance.
  3. Slowly lower your heels back down with control, and repeat the movement.
  4. For increased intensity, you can stand on an elevated surface and let your heels drop below the level of your feet.

This video explains how to perform a seated calf raise, which specifically targets the soleus muscle and adds variety to your calf workout.

Common mistakes

To get the most out of calf raises and avoid injuries, you should avoid the following mistakes:

  • Too fast pace: Perform the movement slowly and with control to ensure full activation of the calf muscles.
  • Limited range of motion: Use the full range of motion by lifting your heels as high as possible and lowering them all the way down again.
  • Poor weight placement: When adding weight, ensure that you keep it centered to maintain balance.

This 5-minute ballerina-inspired workout is perfect for strengthening and toning the calf muscles at home without equipment.

Modifications and variations

Calf raises can be adapted for different levels:

  • Single-leg calf raise: Perform the exercise on one leg to increase intensity and focus on muscle balance.
  • Seated calf raise: Perform the exercise seated with weight to target the soleus muscle.
  • Weighted calf raise: Hold dumbbells or use a barbell to increase resistance.

Reps and sets

Start with 3 sets of 15-20 repetitions. For a greater challenge, you can increase the number of repetitions or add weight.

Breathing

Inhale as you lower your heels, and exhale as you lift them. This helps keep the movement controlled and maintain core stability.

Back to blog