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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Bodyweight Calf Raise
CalvesBeginner

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.

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Primary muscles

  • Calves (Gastrocnemius)

Secondary muscles

  • Soleus
Sets
2–3
Reps
15–25
Rest
30–60s

How to perform

Bodyweight Calf Raise movement

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.

  1. 1

    Lower your heels slowly as far as comfortable.

  2. 2

    Push through the balls of your feet to rise as high as you can.

  3. 3

    Hold the top briefly.

  4. 4

    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.

Details

Body parts
Calves · Lower Body
Equipment
Bodyweight
Movement
Isolation
Exercise type
Isolation
Training goals
General Fitness · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Harder Variations

  • Dumbbell Calf RaiseBeginner→
  • Pogo HopsBeginner→
  • Single-Leg Calf RaiseIntermediate→
  • Standing Calf RaiseBeginner→

Variations

  • Resistance Band Calf RaiseBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.