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Exercise handout — move better, feel better.
Standing Calf Raise
Basic calf strengthening for complete lower leg function. Supports proper walking mechanics and ankle stability.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
Dosage
2
Sets
15
Reps / Time
30 sec
Rest
2 sec up / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Stand near wall with fingertips for balance
- Feet hip-width apart
- Standing tall
No image for this step. Follow the written instruction.
Step 1 of 4
Rise up onto balls of feet
No image for this step. Follow the written instruction.
Step 2 of 4
Lift as high as comfortable
No image for this step. Follow the written instruction.
Step 3 of 4
Hold briefly at top
No image for this step. Follow the written instruction.
Step 4 of 4
Lower slowly with control
Breathing
- Exhale as you rise
- Inhale as you lower
Form Cues
- Rise straight up
- Full range up and down
- Control the lowering
- Don't bounce
Common Mistakes to Avoid
- Not going through full range
- Bouncing at bottom
- Leaning forward
- Moving too fast
Safety Information
Keep support nearby for balance.
Progressions
Single leg, add weight, off step (for drop)
Regressions
Partial range, more support
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.