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Standing Calf Raise

Lower-leg strength exercise supporting ankle stability and propulsion.

• ID: 20a77266
• Discipline: strength-training
• Level: Beginner
• Symmetry: Symmetric
• Equipment: wall

Goal

Strengthen calf muscles and improve ankle control.

Step-by-step guide

1. Stand tall near a wall or chair for balance.
2. Place feet hip-width apart.
3. Shift weight evenly across both feet.
4. Lift heels by pressing through balls of feet.
5. Pause at top with full calf contraction.
6. Lower heels slowly below neutral if mobility allows.
7. Keep knees soft, not locked.
8. Repeat with smooth tempo.

Breathing cues

• Exhale on lift.
• Inhale on controlled lowering.

Common mistakes

• Rolling ankles outward.
• Bouncing through reps.

Recommended volume

3 sets of 12 to 20 reps.