Description

The bodyweight standing calf raise is an exercise that targets the calf muscles to improve lower leg strength and endurance.

Starting Position

Stand with your feet hip-width apart, keeping your back straight and core engaged. Position your hands on your hips or hold onto a stable surface for balance.

Technical Execution

Raise your heels off the ground as high as possible, lifting your body weight onto the balls of your feet. Hold for a brief moment at the top before lowering back down.

Range of Motion

Ensure a full range of motion by lowering your heels below the level of the platform or ground, then lifting them as high as possible towards the ceiling.

Variations

To increase difficulty, you can perform this exercise holding dumbbells or wearing a weighted vest. To decrease difficulty, perform the calf raises seated with weight over the knees.

Common Mistakes

Common mistakes include using momentum to lift the heels, not fully extending at the top of the movement, and placing too much weight on the toes.

Practical Advice

Focus on a slow and controlled movement, squeeze the calf muscles at the top of the movement, and maintain a stable posture throughout.

Additional Notes

It's important to stretch the calf muscles before and after performing this exercise to prevent injury and maximize the benefits.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

calves

Secondary Muscles

ankle stabilizers