The calf raise is a small but mighty move. It strengthens the lower leg muscles, supporting your endeavors to jump higher, squat heavier, run faster, and generally keep your ankles, knees, and hips healthy. Because the calves also play a vital role in blood flow — they’re commonly referred to as your “second heart” — calf raises can help ensure proper circulatory function.
Variations on the calf raise target the muscles of the lower leg differently. Standing calf raises can be done with straight legs to target the gastrocnemius, the visible lower-leg muscle responsible for explosive movements. Calf raises with bent knees target the soleus, the deeper muscle that supports endurance and posture.
You can further modify the move by doing calf raises while seated on a bench or chair, or on a leg-press machine. Progress the challenge by adding weight or doing single-leg variations.
Instructions
1.
Feel the stretch. Position your toes and the balls of your feet on a platform, plate, stair, step, or other elevated surface. At the bottom of each rep, allow your heels to drop until you feel a light, but not painful, stretch.
2.
Hit the gas. Rather than trying to raise your heels up, bring your attention to pressing down through the balls of your feet — as though you are pressing a gas pedal with each foot. Your heels will naturally rise.
3.
Move straight up and down. Avoid rocking back and forth to gain height, maintain balance, or gather momentum in your reps. Imagine that your torso is an elevator moving up and down; avoid jostling the imaginary passengers. Use a pole or other sturdy object for support.
Bent-Leg Calf Raise
To perform this variation, bend your knees and maintain the bend as you raise and lower your heels. Keep your weight over your heels throughout the move.
Find three more variations of the move at “How to Do the Calf Raise.”
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