EXERCISE GUIDE
Bodyweight Calf Raise
A floor-based calf raise using two feet and light wall support. Move through the ankles to lift and lower your heels with control.
01Muscles used
Main muscles
- Gastrocnemius
- Soleus
Assisting & stabilizing muscles
- Foot and ankle muscles (balance and load control)
- Trunk and hip muscles (steady posture)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Stand hip-width on a flat, stable floor, toes forward and weight shared evenly. Rest a hand lightly on a wall.
- Stand tall with knees naturally straight. Exhale and slowly raise both heels.
- Press through the balls of your feet and pause briefly, keeping ankles aligned.
- Inhale and slowly lower your heels to the floor without moving the forefeet.
04Technique cues
- Keep the forefeet stable and avoid rolling onto the outer foot.
- Use the wall for balance rather than leaning heavily into it.
05Cautions
- Avoid knee bounce or body sway. Begin with a comfortable height.
- This guide uses the floor, without dropping heels off a step. Stop for sharp ankle or Achilles pain.