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EXERCISE PDF

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.

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

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Bodyweight Calf Raise: English PDF page 1 of 2
Bodyweight Calf Raise: English PDF page 1 of 2
Bodyweight Calf Raise: English PDF page 2 of 2
Bodyweight Calf Raise: English PDF page 2 of 2

Review the movement

Start: touch the wall lightly and place your whole feet on the floor
Start: touch the wall lightly and place your whole feet on the floor
Top: press through the forefeet to raise your heels
Top: press through the forefeet to raise your heels

Muscles used

Main muscles

  • Gastrocnemius
  • Soleus

Assisting & stabilizing muscles

  • Foot and ankle muscles (balance and load control)
  • Trunk and hip muscles (steady posture)

How to perform

  1. Stand hip-width on a flat, stable floor, toes forward and weight shared evenly. Rest a hand lightly on a wall.
  2. Stand tall with knees naturally straight. Exhale and slowly raise both heels.
  3. Press through the balls of your feet and pause briefly, keeping ankles aligned.
  4. Inhale and slowly lower your heels to the floor without moving the forefeet.

Cautions

  • 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.
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