Also known as: heel raises, standing heel raise, single-leg heel raise, double-leg heel raise, wall heel raises

What is Calf raises?

Calf raises are a standing exercise that lifts the heels to strengthen the calf muscles. This easy movement targets the gastrocnemius and soleus for improved calf strength, ankle stability, and balance. Perform with wall support or free-standing, focusing on full range of motion and controlled tempo for best results.

How to Do Calf raises

  1. Set up: Stand facing a wall or pole, feet hip-width, slight forward lean, hands on support; keep body straight and core braced before moving.
  2. Position feet: Place feet parallel and about hip-width; toes forward. You can also set toes slightly outward for comfort and calf variation.
  3. Rise onto toes: Exhale and press through the balls of your feet to lift heels slowly, squeezing the calves at the top for one to two seconds.
  4. Lower with control: Inhale as you slowly lower heels back to the floor, resisting gravity; avoid dropping quickly to reduce strain and improve strength gains.
  5. Repeat and progress: Perform two to four sets of 10–20 reps. Progress by single-leg raises, holds, or using a step to increase range and challenge.

Muscle Groups

Calves

Description

Stand at an angle, leaning forward slightly with your hands pressing against a pole or wall for support. Keep your body straight and core engaged. Raise your heels off the ground, squeezing your calves at the top, then lower back down with control.
Movement Group: Legs
Equipment: Wall

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of calf raises?

Calf raises strengthen the gastrocnemius and soleus, improve ankle stability, balance, and walking or running performance. They require minimal equipment and suit endurance, rehab, or general strength work for the lower leg.

What common mistakes should I avoid with calf raises?

Avoid bouncing, using momentum, or doing shallow reps. Don’t lean excessively or roll your ankles. Move with controlled tempo, full range of motion, and proper foot alignment to reduce injury risk.

How can I progress calf raises or find alternatives?

Progress with single-leg raises, added weight, or elevated heels on a step for more range. Try seated calf raises to emphasize the soleus or plyometric jumps for power if you need a higher-intensity alternative.