foot & ankle focus
Calf Raises
Supports knee and ankle health.
Key cue: Rise straight up onto the balls of your feet, then lower slowly.
Area
foot & ankle
Level
beginner
Volume
3 × 15
Goal
fitness
How to do it
- 1Stand tall with your feet hip-width apart, and rest your fingertips on a wall or worktop for balance.
- 2Slowly rise onto the balls of your feet, as high as is comfortable, without letting your ankles roll outwards.
- 3Pause for a second at the top.
- 4Lower your heels slowly, taking about 3 seconds. Repeat 15 times.
Easier and harder versions
- Easier
- Do it seated with your feet flat, lifting only your heels, or hold a wall with both hands.
- Harder
- Do it on one leg, or on a step with your heels dropping below the edge, holding a rail or wall (see Heel Raise off a Step).
Helps with
Commonly used for:
Achilles and calf strengthAnkle stabilityReturn to walking or running
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Strengthens lower leg
- Supports ankle and knee
- Improves balance
Muscles worked
Strengthening. Strengthens your gastrocnemius, soleus and ankle stabilizers.
GastrocnemiusSoleusAnkle stabilizers
Form tips
- Press evenly through your big toe and little toe.
- Keep your knees straight but not locked.
Common mistakes
- Bouncing up and down instead of lowering slowly.
- Letting your ankles roll outwards.
When to avoid or modify
- Sudden sharp pain or a snapping feeling in the calf or heel: stop and get it checked the same day
- Acute Achilles pain, or recent ankle or Achilles surgery, unless cleared
- Balance problems: keep a hand on the wall, or do it sitting with your feet flat
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder
More for the feet & ankles