Calf raises

4 × 15-25  ·  Equipment: No equipment

Muscle groups: Legs & glutes

How to do calf raises

1. Stand tall with your feet hip-width apart.
2. Rest lightly on a wall or fixed point only for balance.
3. Rise onto your toes as high as you can.
4. Hold the highest point for 1 second squeezing your calves.
5. Lower your heels with control until your calves stretch fully.
6. Do 15-25 repetitions.

Mistakes to avoid

• Do not bounce on the way up or drop suddenly on the way down; control is the work.
• Do not half the range: use the full descent to stretch the calf.
• Keep your knees slightly bent and pointing forward, never hyperextending them.
• If you feel a cramp or sharp pull, stop and gently stretch the calf before continuing.

Progression

• Start on two legs with straight legs: once you master 25 reps, move to a single leg.
• Place the balls of your feet on a step edge to stretch below heel level.
• Build up to 30 reps on one leg and then add weight (dumbbell or backpack) progressively.