Standing calf raises

4 × 12-20  ·  Equipment: No equipment

Muscle groups: Legs & glutes

How to do standing calf raises

1. Stand with your feet hip-width apart.
2. Hold onto a wall or machine for balance.
3. Brace your core and keep your torso tall without swinging.
4. Press through the balls of your feet raising your heels as high as you can.
5. Pause for 1 second at the top squeezing your calves.
6. Lower slowly until you feel a stretch at the bottom.
7. Repeat keeping the full range without bouncing.

Mistakes to avoid

• Don't bounce at the bottom or on the rise; the repetitive stress hits the Achilles tendon.
• Use a full range: raise as high as you can and lower to a full calf stretch.
• Don't lock your knees hard; keep them slightly flexed.
• If your ankle or Achilles tendon hurts, lower the intensity.

Progression

• Start with 12-20 reps through the full range of motion.
• Once you finish the 4 sets, add weight with dumbbells or a backpack.
• Raise time under tension with a 2-second pause at the top.
• As you progress, do them on one leg to double the load per leg.