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Exercise handout — move better, feel better.
Calf Raise (Double Leg)
Rise up onto toes with both feet. Calves absorb impact and help protect the knee.
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
none
Home Options
- bodyweight
- chair
- wall
No equipment? Try: Step for increased range
Dosage
3
Sets
15
Reps / Time
45 sec
Rest
2 sec up / 2 sec hold / 3 sec down
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width apart
- Hold wall or chair for balance if needed
- Start with heels on floor
Step 1 of 4
Push through balls of feet to rise up
Step 2 of 4
Lift heels as high as comfortable
Step 3 of 4
Hold briefly at the top
Step 4 of 4
Lower heels slowly back to floor
Breathing
- Exhale as you rise
- Inhale as you lower
Form Cues
- Go as high as you can
- Don't let ankles roll outward
- Slow controlled lowering
- Feel the calf muscles working
Common Mistakes to Avoid
- Bouncing at the bottom
- Not going high enough
- Lowering too quickly
- Ankle rolling outward
Safety Information
Very safe. Avoid if acute Achilles tendon issues.
Progressions
Single-leg calf raises, add weight, off a step
Regressions
Hold support throughout, smaller range
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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.