Bodyweight Calf Raise
Rising onto the toes on both feet with no added load, on a step or flat floor. A basic calf strengthener and warm-up for the lower legs.
Primary muscles
- Calves (Gastrocnemius)
Secondary muscles
- Soleus
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with the balls of both feet on the edge of a step (or flat on the floor), holding a wall or rail for balance.
Lower your heels slowly as far as comfortable.
Push through the balls of your feet to rise as high as you can.
Hold the top briefly.
Lower under control and repeat.
Breathing: Exhale as you rise, inhale as you lower.
Coaching tips
Tall and straight
Up onto the big toe
Slow on the way down
Common mistakes
Rushing reps
Rolling onto the outside of the feet
Cutting the range short
Safety notes
Hold a rail or wall when using a step.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.