Exercise/Body/Strength/Standing Calf Raise
Standing Calf Raise
- Practice raising and lowering the heels against resistance through a controlled ankle range.
Setup
- Use a calf-raise machine or stand on a stable, nonslip step with light hand support. Place the balls of the feet securely on the surface and begin with the knees straight but not forced backward.
Practice
- Lower the heels through a comfortable stretch, pause, then rise as high as you can without bouncing. Keep the ankles controlled and the same foot position throughout.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Begin on both feet with bodyweight if needed. A single-leg version increases the challenge; a dumbbell can add resistance once balance and range are consistent. Shorten the range if the Achilles or ankle is uncomfortable.
Sources