A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
5 kcal
/ min (est.)
4 × 20
sets × reps
Why this exercise
Difficulty: Beginner
Simple but effective exercise to build strong, defined calves at home.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
20
Rest
45s
How to Perform
- 1.Stand on a raised surface with heels hanging off.
- 2.Rise up on your toes as high as possible.
- 3.Pause at the top and squeeze your calves.
- 4.Lower slowly below the edge for a stretch.
Pro Tips
- •Use a wall for balance.
- •Go through full range of motion.
- •Add weight by holding something heavy.
Equipment
Stairs or raised surface
Safety
Control the movement to protect ankles.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.