Legs
Standing Calf Raise
The basic move for your calves: you rise up onto the balls of your feet holding a pair of dumbbells. Calves are easy to bounce through, so slow reps with a pause at the top are what make it work.
- Works
- Calves, forearms
- Equipment
- A pair of dumbbells and the floor or a step
- Load
- Medium to heavy
How to do it
- 1Stand tall with your feet hip width apart and a dumbbell in each hand at your sides. On a step, stand with the balls of your feet on the edge.
- 2Push through the balls of your feet and rise up as high as you can.
- 3Hold the top for 2 seconds.
- 4Lower slowly until your heels are back down, or just below the step if you're on one.
Cues
- Push up through your big toe, not the outside of your foot.
- Squeeze hard at the top for 2 seconds.
- Slow all the way down. No bouncing.
Common mistakes
- Bouncing fast reps. That lets the spring in your ankles do the work. Lower slowly and pause at the bottom too.
- Half reps. Go all the way up onto the balls of your feet and all the way back down.
- Rolling onto the outside of your feet. Keep your weight over your big toe and second toe as you rise.
Easier
Go lighter, or use one dumbbell and keep your free hand on a wall for balance.
Harder
Stand on the edge of a step so your heels can drop below it, or do one leg at a time.
Try it: 3 sets of 12 to 15 reps, or 30 seconds on and 30 off.
Should I do calf raises on a step?
You don't have to, but a step lets your heels drop below your toes, which gives you more range. Keep a hand on a wall or rail for balance. On the floor works too: just go slow and pause at the top.
