How to do it
- Sit with the balls of the feet on a step or plate and the knees bent at 90 degrees.
- Rest the pad or dumbbells on the lower thighs, just above the knees.
- Lower the heels to a full stretch.
- Pause, then rise as high as you can.
Common mistakes
- Bouncing out of the stretch.
- Short range at the top.
- Pushing with the hands.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: More load or a longer pause.
Easier: Lighter load.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Use a towel under dumbbells on the knees.
Swaps
Full gym: Standing calf raise
Dumbbells and a bench: Standing calf raise