How to do it
- Stand with the balls of the feet on the edge of a step and the heels hanging off.
- Hold a wall or rail for balance.
- Lower the heels slowly until you feel a full stretch in the calves.
- Pause for a second, then rise as high as you can onto the toes.
Common mistakes
- Bouncing at the bottom.
- Bending the knees to push.
- Half reps.
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: Hold a dumbbell, or do one leg at a time.
Easier: Both feet on flat ground.
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
- The pause at the bottom matters more than the weight.
Swaps
Full gym: Seated calf raise
Dumbbells and a bench: Seated calf raise