Do this underrated move for lower-body strength and stability
Ankle and calf strength and stability may not be the first things that comes to mind when considering fitness improvements. But these are actually super important for daily movements like walking. Clearly, there's a growing curiosity around this movement, as 8.1k of you search for 'calf raises' monthly.
'Strong calf muscles create strong and stable ankles, which is what helps you stabilise when your foot lands,' says Jacquelyn Baston, CSCS, owner of Triple Fit in Chicago. The stronger this muscle group, the more powerful your jumps, sprints, and lifts will be—and the lower your risk of injury.
Here are step-by-step instructions to do standing and seated calf raises with perfect form, plus variations, common mistakes and calf-raise benefits.
Meet the experts: India McPeak, CSCS, is a certified strength and conditioning specialist, former collegiate gymnast, and currently working on her masters in sports and exercise nutrition. Jacquelyn Baston, CSCS, is a certified strength and conditioning specialist and the owner of Triple Fit in Chicago.
Muscles worked
India McPeak, CSCS explains that your calves are made up of two muscles that run down the back of your leg:
the gastrocnemius, a two-headed muscle running from just above the knee to the heel
the soleus, a wide and flat muscle located below the gastrocnemius i.e. further away from the body surface
Calf raises engage both muscles, making your calves stronger and leaner, while also stabilising your ankles and feet.
How to do standing calf raises
How to:
Stand on a flat surface with your toes pointed straight ahead. Optional: hold dumbbells by your sides in either hand.
Lift your heels off the floor to flex your calf muscle.
Pause for moment, then slowly return to the floor. That’s one rep.
Reps/sets for best results: Start with two sets of 10 to 15 reps, resting 30 to 60 seconds between sets. You should feel a burn (but not pain) by the end of each set; if not, up your rep count, Baston says.
Form tips: The one thing to watch is your ankles—if this area is weak, your ankles may roll in or out which can create imbalances and lead to injury at the ankles and knees, Baston explains. If this is the case, do ankle-strengthening exercises before you start bringing calf raises in to your workouts. And you can stand close to a wall for balance if necessary.
How to do seated calf raises
How to:
Begin seated on a chair or bench with balls of feet and toes on a yoga block (or other elevated surface). If you want, rest a pair of dumbbells on your knees. Keep your spine straight and shoulders back (not hunched or rounded forward).
Using a slow and controlled tempo, push through toes and lift heels as high as you can.
Slowly lower heels and return to start. That’s 1 rep.
Reps/sets for best results: Do 3 sets of 12 to 15 reps
Form tips: Think quality over quantity. Speeding through reps won't get you the many benefits that focusing on proper form will.
Benefits of calf raises
Calf raises are just one way to strengthen calf muscles. When you work the gastrocnemius and the soleus (two muscles that attach to the heel bone via your Achilles tendon and make up your calves), here are some big perks you can expect.
1.Boost balance
This move is great for improving ankle stability, strength, and subsequently overall balance. Calf raises improve balance, which is important for bodily awareness, coordination, and mobility, according to 2020 research.
2. Improve power
If your workouts include a lot of explosive movements like jumping, calf raises will give you more oomph. That added ankle stability helps with landings and takeoffs.
3. Increase overall strength
Ankle support is also crucial for heavy lower body lifts, per Baston. Calf raises can help you rock a Romanian deadlift, squat like a pro, and more.
Common calf raises mistakes
1.Cutting range of motion
'The most common mistake I see people make is going too fast and cutting the range of motion short,' says McPeak. It’s more important to slow down and get full range of motion with proper form than use heavier weights and compensate on depth in the ankle joint, she explains.
2. Ankles roll in or out
It may sound like a broken record, but keeping your ankles strong, feet parallel, and weight evenly distributed across the balls of your feet and toes will reduce injury and increase strength. If you feel your ankles rolling (pronating or supinating), McPeak suggests squeezing a tennis ball between your heels during calf raises to help strengthen the tendons that run down the inside of your ankle.
3. Rushing movement
'Focusing on the pace of the movement is so beneficial for tendon health, mobility, and further strength gains,' says McPeak. A good rule of thumb is '2-1-2-1,' she explains. Take two seconds to lift to full extension, one second pause at the top, two seconds to lower back down, and one second pause at the bottom before repeating.
Calf raises variations
1.Increase the range of motion
Stand on the edge of a step or plate on the balls of your feet with your feet parallel and toes pointing directly ahead. Slowly lower your heels down as far as you can, before lifting back onto your toes as high as possible. If you need extra support, McPeak suggests standing next to a wall or squat rack for balance. 'Using full range of motion will help you achieve greater strength gains and healthier tendons,' says McPeak. This variation also stretches the Achilles tendon.
2. Add resistance
To level up your calf raises, McPeak recommends holding two dumbbells by your side or a barbell on your back (think back squat positioning). For an added bonus, keep your midsection engaged for a subtle core workout.
3. Bend your knees
Instead of doing calf raises with straight legs (which primarily target the gastrocnemius), try slightly bending your knees to activate the soleus muscle, says McPeak. Both muscles are just as important to train, she explains, but remember to keep your ankles strong and avoid rolling them in or out.
4. Switch to single leg
All the above variations can be done on a single leg for increased difficulty. Make sure to build strength and stability with body weight variations first, says McPeak. And again, if you're aiming for one leg at a time but need some support, hold onto something sturdy to take pressure off your calves.
Make calf raises part of your workout
One great thing about this move is you can do it pretty much anywhere—Baston says she likes to do them while brushing her teeth.
If you want to bring it into your structured workout, though, aim to incorporate calf raises two to three days per week.
Because calf raises are a single-joint, isolation exercise, it’s important to pair them with other movements that strengthen the joints this muscle group is attached to, Baston advises. In this case, that’s the ankle joint below and the knee above.
Start by adding calf raises as a superset following squats or lunges. As you become stronger, you can start pairing the burner with plyometric movements that isolate the calf muscle further, like jumping rope or jump squats. You can also make it harder, by performing calf raises standing on one leg or holding a dumbbell in your hands. (These knee strengthening exercises also pair well with calf raises.)
And speaking of calf stretches, be sure you stretch after a workout that includes this move. 'This is a muscle group that can have a hard time recovering and lead to injury in the arches of the feet, like plantar fasciitis, if you don’t stretch it after,' Baston says. Wall lunges and downward dog post-workout should do the trick.
Calf raises equipment
While commercial gyms may have designated seated or standing calf raise machines, all you need is
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