How to do a calf raise
The calf raise strengthens your calves and ankles, which carry you through every step, run and jump and keep your ankles stable. It is simple, quiet and can be done almost anywhere.
Step by step
- Stand tall with your feet about hip-width apart, lightly holding a wall or chair for balance if you need to.
- Keep your knees straight but not locked.
- Push through the balls of your feet and rise as high as you can onto your toes.
- Pause for a second at the top.
- Lower your heels slowly back to the floor and repeat.
Common mistakes the coach checks
- Knees bending. Keep your knees straight so your calves do the lifting.
- Not high enough. Push up until you are high on the balls of your feet.
- Short at the top. Rise as high as you can and pause for a moment at the top.
- Dropping too fast. Take a second to lower your heels; the slow part builds strength.
Sets and reps
Do 3 sets of 15 to 20 slow raises. When that is easy, do them one leg at a time or with your heels hanging off a step.
Make it easier or harder
- Easier: Do them seated with your feet flat, or rise only part of the way while holding a support.
- Harder: Single-leg raises, raises on a step for a deeper stretch, or holding dumbbells.
Stay safe
Keep each rep slow and controlled instead of bouncing. Stop if you feel sharp pain in your Achilles tendon or the back of your heel.
Check your form with the AI coach
Prop your phone at knee height, 2 m to your side, with your feet clearly in view. Side-on I can see your heels lift and how high you rise. Then press Start training and go: there's nothing to pick, the AI detects that you're doing calf raises, counts your reps and tells you out loud when your form slips.
Start trainingJust counting? See the free AI rep counter.