Calf raises

Purpose of the exercise

Strength exercise for the calf muscles (gastrocnemius and soleus) and Achilles tendon. Improves explosive leg strength, jumping ability and running efficiency. Also effective for improving ankle stability, resilience and aesthetic calf development. Helps prevent calf and Achilles tendon injuries by strengthening the lower leg musculature.

Supplies

• Flat, stable surface
• Optional: step, box or stairs for additional range of motion
• Optional: wall or handrail for balance support
• Optional: dumbbells, barbell or weight vest for extra resistance

Starting position

1. Stand upright with your feet hip-width apart
2. Place your front feet flat on the ground (or on a scooter)
3. If using a scooter: let your heels hang freely over the edge
4. Keep knees extended for gastrocnemius focus
5. Keep your arms next to your body or use light support for balance
6. Back straight, chest out, gaze forward
7. Tighten your core for stability
8. Start chopping at or just below ground level

Implementation

1. Push yourself up on your toes by stretching your ankles
2. Come up as high as possible on your forefeet (maximum plantarflexion)
3. Actively tighten your calves in the highest position
4. Hold this end position for 1-2 seconds
5. Release controlled back to the starting position
6. If on step: lower heels to below step level (stretch)
7. Maintain control during the downstroke

Points of interest

• ✓ Push up fully to maximum height on toes
• ✓ Actively contract your calves at the top
• ✓ Keep your knees extended (or slightly bent for soleus focus)
• ✓ Move both up and down in a controlled manner
• ✓ Make full range of motion (full up, full down)
• ✓ Breathe out when pushing up, in when pushing down
• ✗ Avoid bouncing or feathering at the bottom
• ✗ Do not use momentum or swing motion
• ✗ Don't come halfway up (maximum contraction is important)
• ✗ Don't fall down quickly (controlled down phase)
• ✗ Don't bend your knees unless you specifically train soleus
• ✗ Do not lean too far forwards or backwards

When this exercise?

This exercise is suitable for athletes of all levels who want to develop calf strength. Ideal for runners, footballers, basketball players, volleyball players and other athletes who need explosive leg strength and jumping power. Also valuable as an accessory exercise after compound leg exercises such as squats and deadlifts. Perfect for home training as it requires little space and equipment. Can be used in rehabilitation after ankle or calf injuries to gradually build strength (in consultation with physiotherapist - start with both legs). Suitable as part of warm-up for explosive training or as finishing exercise after leg training. In case of acute calf pain, Achilles tendon injuries or plantar fasciitis, have it assessed by a physiotherapist first. Start with bodyweight and gradually build up with additional resistance.